Tips for a Restful Sleep
In order for the body to be healthy, it must receive at least 7 hours of sleep each night. Lack of sleep can cause a plethora of medical troubles. Numerous studies have shown that too little sleep can increase the C-reactive proteins in the body. These inflammatory proteins are linked to heart disease, stroke, diabetes, arthritis and premature aging.
Additionally, a good night’s sleep helps protect against psychological woes. During sleep, the mind consolidates memories and practices new skills being learnt. Studies have linked hyperactivity, impulsiveness and inattentiveness in school-aged children to sleep deprivation. Furthermore, creativity wanes and moodiness and irritability increases when one does not get adequate sleep.
A restful night’s sleep is vital to the overall well-being of a person. One can manage stress, regulate circadian rhythms and improve sleep quality with easy to follow strategies.
How To Get Sound Sleep
Sound sleep occurs when one’s internal clock is regulated. Circadian rhythms can become compromised quite easily. Many people with sleep troubles tend to vary bedtimes. To avoid this common problem, sleep sufferers should go to bed and wake up at the same time every day. To help improve circadian rhythms, sufferers should enjoy 15 minutes of sun exposure the first thing in the morning.
A bedtime ritual can help prevent insomnia. One hour before bedtime, one should lower the lights and relax. Reading a book or listening to soothing music can help prepare the body for a good night’s sleep. Taking a warm, candlelit bath or drinking a cup of warm milk can also help you prepare for deep sleep at night.
Stress can take a toll on the body and the ability to sleep. A daily exercise routine can help lower the body’s stress naturally. One can also manage stress by journaling. Daily journaling can help one express their anxieties, plan for the future and improve sleep. Other ways to lower stress include deep breathing exercises, progressive muscle relaxation and visualization.
The light emanating from computers, cellphones, tablets and televisions can cause sleep problems. Therefore, these items should be turned off at least an hour before bedtime. Additionally, lowering the backlight on these electronic devices earlier in the evening can help you fall asleep faster and stay asleep longer once bedtime arrives.
Create the perfect bedroom to sleep in. Most people sleep better in a cool, dark, quiet room. Lower the temperature in the room to 60-68 degrees for a peaceful night’s sleep. A dark room can be accomplished by installing blackout curtains or wearing a sleep mask. Noise can be diminished with either earplugs or a white noise machine. Finally, a comfortable mattress and pillows are essential to a good night’s sleep.
Impacts of Sleep Deprivation
Sleep deprivation can cause:
- Lowered immunity
- Frequent morning headaches
- Relationship troubles
- Inability to handle stress
- Poor decision making
- Increased appetite
- Inability to concentrate
- Vision problems
- Diminished motor skills
- Medical problems including high blood pressure, lower body temp and a heart rate that cannot stay in rhythm
A good night’s sleep prevents a myriad of health and psychological issues. Utilizing the tips located above will help ensure a restful night’s sleep.
Trouble falling asleep? Experiencing sleepless nights? Insomnia? Talk to one of our helpful staff and see how our healthcare practitioners can help.