Most people know that they should be getting seven to eight hours of sleep each night, but according to the National Institutes of Health, about one third of American adults do not get healthy amounts of sleep. Stress can worsen the problem, as it can make it more difficult to fall asleep and stay asleep. The NIH recommends following these tips to promote better sleep quality:
You will feel more rested if you wake up and go to bed at the same time every day, including weekends.
According to researchers, the best time for a nap is no later than 3 p.m, and naps should only last about 20 minutes.
Avoid caffeine and alcohol in the evening.
Steer clear of nicotine altogether.
Workout at least every other day, but try to finish your routine a few hours before hitting the hay.
Eating a big dinner late at night is discouraged. Having a light snack before bedtime is allowed.
Your bedroom should be a refuge, so make sure it is as comfortable and relaxing as possible. Keep the light low, the noise level down, and the temperature at a moderate level. Find the best places to get an affordable mattress and make the investment.
A pre-sleep routine such as reading or listening to music can help you wind down. Keep screens out of the bedroom and avoid using them for at least an hour before going to bed.
If you find yourself still awake after 20 minutes of lying in bed, it’s better to get up and find a calming activity to engage in until you feel sleepy.
Consult a doctor if you are still experiencing issues with sleeping.
Teens and Sleep
Sleep is essential for teenagers in order to maintain a healthy lifestyle. Sleep deprivation can lead to a plethora of problems such as irritability, lack of focus, and depression. In today’s society, it seems as if there are endless distractions preventing teens from getting the sleep they need.
Teens should be aware of the importance of sleep and do their best to get a good night’s rest. They can start by making sure their sleeping environment is dark and quiet, limiting screen time before bed, and establish a regular sleep schedule. Getting enough sleep is vital for teens to perform their best in school, work, and other activities.
