Sleep Solutions To Boost Health And Well-Being
Over a third of US adults don’t get enough sleep, according to a 2022 survey. Sleep troubles impact mental and physical health and they can affect our relationships, our performance at work or college and our energy levels.
Author:Karan EmeryReviewer:Katharine TateOct 28, 202217 Shares347 Views
Over a third of US adults don’t get enough sleep, according to a 2022 survey. Sleep troublesimpact mental and physical health and they can affect our relationships, our performance at work or college and our energy levels. If you find it hard to nod off, this guide contains an array of effective sleep solutions.
Adjust your sleep routine
When you hear the words sleep and routine in the same sentence, it’s understandable to conjure up images of babies and small children. Many parents devote a significant amount of energy and time to getting their kids into a regimen. Sleep routines are hugely beneficial for children, but they’re also helpful for adults. We all have an internal body clock. If you go to bed at a different time every night, your clock will be out of kilter. Try to go to bed and get up at the same time every day. This will help your body clock to adapt. As you near bedtime, you should find that you start to feel tired. When your alarm goes off in the morning, hopefully, you’ll feel refreshed and well-rested.
Winding down is another important element of your sleep routine. Before you go to bed, take some time to relax and prepare your body and mind for rest. Read, listen to music, watch TV or run a bath and light some candles. Try to avoid activities that stimulate your mind or make you feel stressed or anxious. Leave tablets and phones out of the bedroom and don’t check work emails or scroll through social media late at night. Allow yourself to relax so that you feel calm when you get between the covers.
Optimize your sleeping environment
Have you ever noticed that you sleep better in some environments than others? Most of us tend to favor our homes and we sleep better in our bedrooms than in hotel rooms or when visiting friends and family members. If you don’t sleep well at home, the environment could be a factor. Ideally, your bedroom should be a tranquil haven, which promotes serenity. If it’s not the heavenly haven you dream of, there are some very simple steps you can take. Start by decluttering and tidying up and make sure it’s dark and quiet. If you live in the city, use blackout blinds or heavy curtains to block out light and use earplugs. Add soft furnishings to create a cozy feel and use soft lighting to add ambiance.
Consider color carefully when decorating your bedroom. Colors influence the aesthetic of a room, but they also have an impact on the feel of the space. For a bedroom, it’s best to opt for muted shades and colors that have a calming, soothing effect, such as neutral tones and shades of blue, green and purple. Avoid clashing colors and prints.
Get comfortable
Aches and pains can make it difficult to sleep. If you can’t get comfortable at night, it’s beneficial to try to identify the cause. In some cases, chronic pain or an injury may be to blame, but often, people struggle to sleep because their mattress isn’t right for them. If your mattress is old, worn or damaged, it’s too hard or too soft, or there are springs sticking out, consider replacing it. Research online, browse collections on sites like Turmerryand visit showrooms and stores to try different mattresses for size. If you don’t want to replace your mattress, or you’re looking for a budget-friendly alternative, you could buy a mattress topper. It’s also beneficial to replace your pillows every 12-24 months.
If your bed isn’t the problem, and you’re experiencing sleepless nightsdue to chronic pain, seek advice from your doctor. They may be able to recommend treatments and therapies, including medication, massage therapy and chiropractic. You may also find using heat pads or ice packs helpful. Buying a mattress designed for individuals with back, neck or shoulder pain could also make a positive difference.
Exercise regularly
Regular exerciseis not just important for heart health and reducing the risk of type 2 diabetes and high blood pressure. It also aids sleep, reduces the risk of anxiety and stress and boosts mental well-being. Experts recommend a minimum of 150 active minutes per week. This includes a range of activities from walking, running, cycling, swimming and dancing to playing team sports, doing yoga and going to the gym. Exercise is beneficial for sleep for multiple reasons. Physical exertion tires the body out and being active also helps to lower stress levels and clear your mind. Exercising can also help you control and express your emotions. If you’re feeling angry, for example, you may find going to a boxing class or going for a run cathartic. If you’ve had a busy day and you’re exhausted but your mind is racing, activities like swimming and Pilates can help you to wind down and de-stress. It’s also beneficial to spend as much time outdoors as possible.
Seek help
If you’ve tried all the self-help techniques in the book and you’re still not getting enough good quality sleep, seek help. A lack of sleep can be incredibly damaging to your physical and mental health. You may notice changes in your mood and energy levels, you might struggle to focus at work, your relationships may become strained and even simple tasks become more difficult. You may be more prone to illnesses and infections and you’ll probably feel tired a lot of the time. It’s important to reach out and seek advice. There are treatments available.
Our bodies undergo critical repairs and restorative processes while we sleep. Getting enough sleep is crucial for physical and mental health. If you find it hard to sleep, get into a routine that enables you to relax and unwind before you go to bed and set yourself a bedtime. Exercise regularly, turn your bedroom into a haven of peace and make sure your bed is comfortable. If you’ve tried self-help techniques, and you still can’t sleep, or you’re worried about pain or anxiety, seek expert advice.
Karan Emery
Author
Katharine Tate
Reviewer
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