It is not always easy to get a decent night’s sleep. According to the Centers for Disease Control and Prevention (CDC), sleep deprivation affects about a quarter of the American population. Sleep deprivation has been linked to many health problems, including diabetes, cardiovascular disease, and depression. To get the sleep you need, you may have to make some adjustments to your daily routine. It is essential to cultivate healthy habits and eliminate those that keep you awake at night. Seeking Alexandria neurology services may enhance your sleep hygiene alongside following the following suggestions:
Create a sleep environment that is conducive to a good night’s slumber
Rest and sleep should take place in a quiet environment in your bedroom. It is essential to adjust the temperature, lighting, and noise in your bedroom so that it aids you in falling (and staying) asleep. If your pet often wakes you up in the middle of the night because it is in your room, you may want to consider finding a new place for it to sleep.
Avoid alcohol and other stimulants, such as coffee and nicotine
Caffeine’s effects may last for up to 24 hours, so the likelihood that it will interfere with your sleep is high. Caffeine may make it harder to fall asleep, but it might also make you wake up often throughout the night. For the first few hours after drinking, alcohol may have a sedative effect, but it might later lead to numerous awakenings and a restless night’s sleep. To avoid disrupting your sleep, ask your doctor whether you are taking drugs that are stimulants, such as decongestants or asthma inhalers.
Stay away from electronic devices before going to bed.
Separate your bedroom from everything that might be causing you stress, anxiety, or stimulation outside of your bedtime routine. Using electronic gadgets such as computers and mobile phones might make it more difficult to fall asleep, says the National Sleep Foundation.
Using electronic devices emits blue light, which interferes with creating melatonin, a sleep-inducing hormone. It might be challenging to fall asleep if you identify your bed with activities other than sleep or sex.
Make sure you do not watch TV, use the internet, or check your phone while in bed. Sleeping in a room where you are working, eating, or even having a passionate argument with your partner is not ideal. You may be able to get a better night’s sleep if you strengthen the link between your bed and sleep.
Regularly work out
It has been shown that regular physical activity may enhance both the quality and the length of sleep. It is best to avoid exercising just before going to sleep since this might have a calming influence on the body. It is best to complete your workout at least three hours before you want to go to sleep.
Improve your quality of sleep and speed up the process of falling asleep by following a regimen of proper sleep hygiene. Keep to a consistent nighttime routine, and establish an atmosphere that encourages you to sleep. The hours leading up to sleep should be free of caffeine, alcohol, and electronic devices that emit blue light. Do not try to sleep if you cannot. Take a break and engage in a few lighthearted pastimes.
Speak to your doctor if you have trouble falling asleep or staying asleep at all. Your inability to sleep may be due to a medical issue or other reasons. To help you sleep better, your doctor may suggest various changes to your routine, drugs, or different approaches.