How to Get More Sleep

How to Get More Sleep

Sleep plays an important role in our overall health. Not sleeping enough can lead to weight gain, a weakened immune system, and a higher risk for heart disease and depression. Getting enough sleep should be made a high priority but many people struggle to do so. Here are some tips on how to get more sleep and to improve the quality of your sleep.

1.Avoid napping

If you find it difficult to sleep enough during the night, stop sleeping during the day. If you avoid napping, you will be more tired at bedtime and should be able to sleep longer each night.

2. Stay away from your phone before bed

Avoid checking your phone later than an hour before bed. The bright light from your smartphone screen will disrupt your circadian rhythms and make it harder to sleep.

3. Set a sleep schedule

Go to bed and wake up at the same time every day. You may be tempted to sleep in longer on your days off, but you should avoid changing your sleep schedule by more than two hours. The National Sleep Foundation says that maintaining a similar sleep schedule every day will help you “regulate your body’s clock” and help you fall asleep faster.

4.Find out how long you should be sleeping

The amount of sleep you need will change throughout your lifetime. Most teens need around 9 hours of sleep while adults need between 7 and 8 hours each night. If you follow the guidelines for your age range and still feel tired, try to get more sleep. If you still feel tired or exhausted, talk to your doctor about it. There may be an issue with the quality of sleep you are getting and they can help you improve it.

5.Don’t eat a large meal before bed

Eating a heavy or spicy meal before bed will probably give you digestive issues and will interrupt your sleep. A light snack before bed is fine but try to eat dinner earlier in the evening. Try to not eat anything later than 45 minutes before you go to bed.

6.Get enough exercise

Exercising regularly calms tense muscles and improves your health. You should not exercise when you plan on going to bed in the next 2 or 3 hours. Instead, exercise earlier in the day when you feel most energized and have time to wind-down before sleeping.

 

Resources:

“Get Enough Sleep.” Mental Health America. http://www.mentalhealthamerica.net/get-enough-sleep. Accessed 3 Jan. 2019.

“Healthy Sleeping Tips.” National Sleep Foundation, https://www.sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips/page/0/1. Accessed 3 Jan. 2019.

Simon, Stacy. “10 Tips to Get More Sleep.” American Cancer Society, https://www.cancer.org/latest-news/how-to-get-more-sleep.html. Accessed 3 Jan 2019.

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