Meghan S.We have all had one of those nights where sleep is tough to come by. Maybe you got to bed too late, ate or drank too recently, or spent too much time on your screen before laying your head to rest. Or maybe you just weren’t tired enough when you committed yourself to going to sleep, and your body made you pay for that. The result is inevitably a subpar morning, where you feel restless, fatigued, and unable to commit the same amount of energy you usually have to the tasks at hand.
Good sleep is one of the fundamentals of healthy living. In fact, in a dire hypothetical situation where you had to choose between not eating or not sleeping for a day, it would actually be less harmful to your body to forgo food than sleep. Sounds crazy, but it’s true! Sleep is necessary to maintain proper mental and physical health: your body needs the proper amount of sleep to function properly in both the short- and long-term.
Want to know if you are not getting enough sleep? Some telltale signs are that you easily fall asleep while reading, watching TV, amidst conversation, or in public places while sitting still. If you are unable to stay awake during relaxing everyday activities, then it may be because you are not getting enough sleep when it truly matters.
Fortunately, there are some actions you can take to improve your ability to fall asleep at night, and to maintain healthier sleep habits generally. Here are some tricks that help me, and could help you, to sleep better!
Stick to a Sleep Schedule
According to the National Institute of Health, the recommended amount of sleep for adults is around 7-9 hours each night. What many people don’t know is that the recommendations for sleep isn’t just the minimum amount you should be getting each night, but the maximum amount as well. Sleeping too little, or too much, can have an adverse effect on your health.
This is why taking too many or too long of naps throughout the day can be harmful. Try not to take naps too late into the day, and to limit all naps you take to under an hour in length. This way you are not cutting into your ability to sleep each night.
The trick to accomplishing that equilibrium is to go to bed at around the same time — regardless if you are working that day or not — each night. Consistent actions build habits, and building healthy sleep habits can drastically improve the quality of your sleep and your capability in the morning.
Building the Right Environment
If you struggle to fall asleep at night, it might be because your bedroom (or wherever you sleep each night) is not conducive to rest. However, there are some steps you can take to help turn your room into a haven for restful sleep.
- Keep your room dark. Use shades or curtains that block light from disrupting your sleep.
- Use earplugs or noise cancelation to make sure no unexpected, alarming noises disrupt your rest.
- Make sure your room is not too hot. A cool temperature can help you get to sleep more easily.
Do Something Relaxing
If you find that you have not fallen asleep 15-30 minutes after going to bed, then it may be time to try something else. Rather than forcing yourself to lay in bed restlessly, you can instead do something that helps you to relax. For instance, you could try to read a book, journal your thoughts, or listen to some relaxing music. If you find that these activities help you to feel more tired, then you can head back to bed and try to get some rest again.
In Summary
Sleep is important. If you are not getting enough of it — or, conversely, too much of it — you could be doing serious harm to your physical and mental health. By getting on a consistent sleep schedule every day, setting up your sleep environment to be restful and relaxing, and not forcing yourself to lay in bed without results, you can start healthier sleep habits that last.
If you would like more helpful tips and information, make sure to read our other blogs and posts!
