Fortunately for you, there are some easy ways to prevent sleep deprivation from putting a damper on your health.
Here’s what I suggest to help you with getting good sleep:
- Strive to get at least seven hours of restful sleep a night. Some people do even better with eight.
- Make the room you sleep in as dark, cool, and quiet as possible. Also keep it free of any electronics that can emit light or noise like a TV, tablet, phone, or computer. One recent study noted a significant decrease in the release of the sleep-inducing hormone melatonin after exposure to this artificial light.
- Avoid vigorous exercise or eating within two hours before bed, as these can stimulate you and prevent restful sleep.
- Try a soothing chamomile tea, meditating, or another relaxing practice that works for you to get your head and body ready for bed.
- Strive to maintain the same sleep and awaken times day to day. According to the sleep experts, this practice is likely the most beneficial of all strategies to improve the quality of your sleep.
- Get regular daily exercise. I am convinced that restful sleep is virtually impossible without a certain threshold level of daily physical activity (at least 30 minutes of moderate activity like brisk walking).
- Minimize or eliminate the use of prescription sleep aids. They do not allow for “normal” restful sleep and can predispose you to dependence.
- Spend some time outdoors each day to get exposed to natural light. This is helpful in maintaining normal diurnal rhythms, which are fundamental to health and restful sleep.
So if you are having sleep troubles give these suggestions a try and let me know how they work for you.
To you health,