Apr 30, 2020

Sleep Better: Top Sleeping Tips to Consider At Home

Sleep Better: Top Sleeping Tips to Consider

 

Most people take sleep for granted until they are faced with sleeping problems. If you found yourself here after searching for sleeping tips on Google, you may already be part of the statistics. On average, you should fall asleep in 10 to 15 minutes. If you fall asleep almost immediately, it may be because you are sleep deprived. Adults (aged 26 - 64 years) should get 7 to 9 hours of sleep daily.

 

Why is sleep important? Well, you need adequate sleep to have a properly functioning body. Sleep problems are linked to weight issues and poor health in general. Before we look at some top sleeping tips, let's discuss some interesting sleep statistics.

 

Interesting statistics about sleep and sleeping problems

 

Many factors are to blame for sleep deprivation today, the most notable being busy lifestyles. Unhealthy diets are also to blame. The relationship between food and good sleep is clear, with studies showing that there are good and bad foods for sleep.

 

Unfortunately, sleep problems like sleep deprivation aren't taken as seriously as alcohol intoxication, yet they share striking similarities. Many people would never show up to work intoxicated, yet they go to work all the time without having enough sleep. According to CDC statistics, 33%+ of adults in the U.S. are sleep-deprived (get less than 7 hours of sleep daily).

 

Sleep problems are responsible for many things ranging from medical errors by physicians to obesity and car accidents. 20% of car crashes are linked to sleepiness, while 3 -5% of adult obesity is linked to sleep deprivation. Over 100,000 fatalities are linked to medical errors caused by physicians suffering from sleep deprivation.

 

Sleep problems ranging from deprivation to sleeping disorders are clearly to blame for many health problems and even death. When you consider the statistics, it's clear why the U.S. has 4,700+ sleep centers and 9 million+ citizens taking prescription drugs to make them sleep faster yet the same drugs are linked to cancer. So, what should you do to sleep better?

 

Sleeping tips: Home remedies for good sleep

 

  1. Start exercising

 

If you exercise, your chances of having sleep problems are lower. There are studies attesting to the fact that exercise reduces insomnia symptoms significantly. One such study shows that 150 minutes or more of exercise every week for six months can reduce symptoms of sleep disorders like insomnia as well as other health problems like depression and anxiety know to affect sleeping patterns.

 

For exercise to have a positive effect on sleep, it must be regular and moderate. Light exercises such as walking or cycling can have a positive effect on the quality and duration of sleep you get. Exercise plays a critical role in the sleep-wake cycle that dictates the quality and quantity of sleep you get. Exercise also makes your body tired and relieves stress, which are important ingredients for sleeping better.

 

However, exercise can have a contrary effect when done during the wrong time. Since exercise can increase endorphin levels - chemicals known to boost energy and alertness, it may be advisable to workout hours before going to bed.

 

  1. Maintain a healthy diet rich in magnesium

 

While eating healthy is important for overall health, a magnesium-rich diet is bound to tackle sleeping problems more effectively. Studies show that taking 500mg of magnesium every day for at least two months can reduce insomnia symptoms. Magnesium is a critical mineral with sleep benefits such as relieving stress and relaxing the muscles. Some great sources of magnesium include legumes (like chickpeas, black beans, and kidney beans), leafy greens (like kale and spinach), nuts, seeds, and fruits (like avocado, bananas, and raspberries).

 

  1. Have regular massages

 

You don't need a professional massage to enjoy the sleep benefits of massages. A self-massage or one administered by a partner, spouse, or friend is equally effective. According to research, massage therapy can improve sleep quality for individuals with insomnia. Massages have been found to offer other benefits such as reducing anxiety, pain, and depression. The benefits of massages can be linked to serotonin. Massages boost serotonin levels in the body - a neurotransmitter responsible for keeping the body calm. Like exercise, massage sessions should be regular for them to be effective in dealing with sleep problems.

 

  1. Try light therapy

 

If you've tried the above sleeping tips with little to no reprieve, perhaps it's time to try light therapy. You can invest in some night glow-lights - lights designed to alter sleep patterns. Light therapy is common in sleep treatment plans. The effectiveness of the therapy has been studied widely and found to be effective in treating sleeping disorders, among other health problems like depression. Light dictates when a person should sleep or wake up. If you wake up too early, you may need exposure to more light in the afternoon or evening. There are light therapy units readily available today for improving sleep patterns, especially among individuals with advanced sleep-phase syndrome.

 

  1. Invest in blackout curtains

 

Darkness dictates sleep quality. The physiological changes that must take place to trigger sleep i.e., drowsiness, drops in body temperature, and muscle relaxation are all signaled by darkness. Melatonin production is triggered by darkness.

 

The curtains you have may be responsible for your sleep problems. Blackout curtains that block light when you are asleep can go a long way in ensuring you fall asleep easily and get uninterrupted sleep. Street lights, among other outdoor lights, can interrupt your sleep patterns. If you invest in blackout curtains, you don't have to worry about a bright street light or car lights waking you up.

 

  1. Have a bedtime routine

 

Sleeping problems can be triggered by irregular sleeping/waking cycles. You should sleep and wake up at specific times every day. Changes in bedtime routines can disrupt the natural sleeping cycle. You can invest in a sleep tracker to monitor your sleep cycle on a daily basis. If you have sleeping problems, you are bound to notice inconsistencies in the time you sleep and wake up.

 

 

 

There are more sleeping tips to consider. For instance, some soft music can go along away in improving your deep sleep. It's also advisable to make your environment as conducive as possible. For instance, your bedroom should have a conducive temperature (60 to 70 degrees Fahrenheit). You can invest in climate control gadgets to ensure you sleep in the right environment. It also helps to invest in a good mattress and sleeping aids. Before you consider using sleeping pills, which are known to increase cancer risks by 35%, consider the above tips first.

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