Do you feel like you can never get enough sleep? You are not alone. Approximately 50-70 million US adults suffer from sleep disorders. There are various sleep distractions that can affect anyone, at any age. Research shows that there is a link between the amount of sleep you get and the increased risk of cardiovascular disease, obesity and diabetes.
One way you can improve your sleep is to turn out the lights, especially the ones that are blue. We are most sensitive to blue lights – the kinds that are most often found on our electronic devices. When we’re exposed to light at night, it changes our biological clock and acts as a sharp stimulant, which alerts our brain. Light can also increase body temperature, brain activity level and heart rate.
Just like there are good eating habits, there are also good sleeping habits. One good sleeping habit is to avoid eating heavy foods before you sleep. Another habit is to avoid exercising close to bedtime. Be sure that the room you are sleeping in is very dark. You can use curtains or eye masks to make the room even darker. You should also avoid having caffeine after 3 p.m. as your body takes a long time to process and eliminate it from your system.
You may also want to consider certain nutritional supplements which may help support natural relaxation and therefore help you fall asleep such as magnesium, 5-HTP, theanine and inositol.
For those suffering from insomnia, you may want to try cognitive behavioral therapy. Cognitive behavioural therapy has five major components. One of them is cognitive therapy, which changes your thinking patterns about the issue at hand. The others are stimulus control, relaxation therapy, meditation, and sleep restriction.
Different methods work for different people. Sleep is one of the most important factors in maintaining a healthy lifestyle. Not having enough sleep can have serious consequences on your body and your overall happiness.
References:
(1) Insufficient sleep is a public health problem. (2015, September 3). Retrieved from https://www.cdc.gov/features/dssleep/
(2) Wartian Smith, Pamela. (2008). What you must know about vitamins, minerals, herbs & more. Garden City, NY: Square One Publishers.