Sleep issues are extremely common, with a third of adults not getting enough sleep each night. So how can you be healthier and happier by getting the right amount and quality of sleep?
The statistics surrounding sleep habits are quite shocking. According to the Sleep Foundation, the average amount of sleep needed per night for the average adult is between seven and nine hours, while those aged over 65 need between seven and eight hours per night. However, 35% of Americans are sleeping for less than seven hours each night, with half of Americans saying they feel tired during the day on most days of the week.
The reasons for sleep deprivation are varied, ranging from stress to suffering from a sleep disorder. Up to 70 million people in the United States suffer from at least one sleep disorder. A third of the population in the United States suffer from insomnia, with almost half of these sufferers also showing other medical disorders such as pain conditions. Another common sleep disorder is sleep apnea, which 25 million Americans suffer from.
There are a variety of things you can do to improve your quality of sleep. If you suffer from a medical condition, there may be specific things you can do to help with this. For example, oxygen therapy is useful for those who suffer from sleep apnea. However, there are things that everyone can do to improve their sleep patterns and habits.
Here’s how to practice good sleep hygiene.
Establish A Routine
People do best with their sleep when they stick to a set routine of going to sleep and waking up at a similar time every day. If you don’t currently do this, it might take a little time for your body to adjust to this, but it will be worth it. Many people notice that going to bed a little earlier makes them feel much more rested in the morning. This is also a good way to ensure you get your required amount of sleep. Waking at the same time is also helpful for your body clock, so try to not to sleep in late too much.
Go To Bed When Sleepy
People who go to bed not feeling particularly sleepy can struggle to sleep for the whole night as a result. Although you want to create a regular routine, many experts recommend getting up again if you’re still not feeling sleepy after 30 minutes. This avoids a situation where you are stressed about not being able to sleep for the whole night. To try to help your body adjust and get to sleep at a regular time, do some activities in the evening that will help you feel relaxed. This includes avoiding screens, having a bath and drinking a calming cup of chamomile tea.
Create A Comfortable Environment
Your bedroom should be a calm and comfortable environment to provide the right conditions for rest and sleep. Focus on your mattress and pillow first – there are various guidelines out there about which types of these items is best for different sleeping positions – so do your homework. A mattress topper can be a great addition to your current mattress, as this can also provide orthopedic support as well as an extra level of comfort while you sleep. Assess your bedroom as a whole for improvements you could make to enable the possibility for better sleep. This could be maintaining a constant temperature in the room, putting up black out curtains, and ensuring you clean once a week to maintain a dust-free environment. If you get woken up by outside noises sometimes, consider a white noise machine – many people find these really help induce good quality sleep.
Avoid Too Much Caffeine
There are certain things that people consume in their daily lives as a habit that can have a profound impact on sleep. Caffeine is something that most people know about – in fact most people consume caffeinated drinks for the stimulating effect! If you suffer from sleep problems, try cutting down on your caffeine intake, and have a cut off time during the day which marks the latest time you will have any caffeine. Research differs on how long it takes caffeine to leave the body, but it can be several hours. Try to find your limit of caffeine that makes you feel good during the day, but doesn’t interfere with your sleep. Also look out for products that have caffeine in them that you might not have realized, such as green tea.
Cut Down On Nicotine And Alcohol
Many people don’t realize that smoking products with nicotine in them can cause sleep disruptions, especially as a lot of people smoke to relax. Smoking can increase your risk of suffering from sleep apnea. Smokers are also more likely to report finding it difficult to go to sleep, and often wake earlier than they want to in the morning too. Cutting down your nicotine intake – or even stopping smoking entirely – is a great step towards improving your sleep.
Alcohol is another substance that can seem to relax you and enable sleep, but can actually cause more sleep disruption. Many people who drink alcohol can get to sleep easily initially, but they tend to wake up regularly throughout the night. Alcohol can also prevent people from falling into a prolonged deep sleep, which is necessary for revitalizing the body and feeling properly rested in the morning.