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Improve Your Sleep

Try to Have a Sleep-Filled Lifestyle

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Tulip and Huck

We all love to sleep. Most often, no matter what time the alarm goes off in the morning, we aren’t ready to get up because we just love sleep. But sometimes we view sleep through a negative lens too. If we sleep too much, we think we are being lazy and need to get up to get things accomplished. Yet we still can’t help but love sleep.

For all you sleep lovers out there who wish you could have more, there is good news. According to a recent study by the National Sleep Foundation done in 2018, most young adults (ages 18-25), and adults (ages 26-64) need on average seven to nine hours of sleep per night. The bad news though is roughly 50% of people report less than seven hours of sleep per night. If we love sleep and are often tired because of a lack of sleep, why don’t we sleep more?

Why don’t Americans sleep more?

One big reason why Americans don’t get more sleep is because of having poor quality beds and or pillows. Believe it or not, your sleeping equipment makes a drastic difference in how you sleep. Choosing a proper mattress and bed base can make a world of difference. Knowing which pillow supports your head and neck affects sleep too.

However, it’s more than just the bed and pillow you sleep on. Selfhelpdaily.com also reports that using digital screens with SWL illumination one hour or less before bedtime could drastically hurt your sleep quality and quantity. As tempting as it is to watch YouTube in bed, browse Facebook and Instagram, or beat the next level on Candy Crush, resist the urge and put the phone or tablet away.

Many sleep researchers and scientists suggest keeping all electronic devices out of your bedroom for just such a reason. They suggest having a charging station outside of the bedrooms for all devices to help ensure you don’t get on them during the night. If you are one of those people who use your phone for an alarm clock, you can find one for as little as five dollars online to solve your problem.

What should I do to help improve my sleep?

Believe it or not, sleep is part of a healthy lifestyle. Sleep is when your body does the majority of its healing and growth. If you don’t sleep, your body can’t repair itself. If you are a fitness fanatic, or you just want to maintain your health, sleep must be included in your regiment for overall well-being.

The first thing you need to do is make sleep a priority. We all have busy lives; we have chores that need doing and things that need to be taken care of. But if we aren’t well-rested and alert, we won’t be as effective and efficient as we could be. So prioritize your healing time.

The National Sleep Foundation also suggests taking some time and experimenting with amounts of sleep. Pay attention to your mood, your energy, and how you feel overall with each amount of sleep time until you find what works for you. Unfortunately, there is no way to determine the exact time for each age group since we are all different. So you have to do a little experimentation on your own to find out what’s right for you.

Here is a small list of other things you may want to consider to help you prioritize your sleep.

  • Go to sleep and wake up at the same time every day, including weekends
  • Have a bedtime ritual that helps prepare your body for sleep
  • Exercise every day, even as late as three to four hours before bedtime
  • Make your bedroom a “sleep temple.” Design your room for sleep with the proper bed, dark curtains, and make it distraction-free
  • Avoid acidic and spicy foods, caffeine, sugary drinks, and even alcohol and nicotine two to three hours before bedtime
  • As we’ve already stated (but it’s a hard one for some of us to do), turn off your electronics

Sleeping your way to better health

Try out some of the suggestions above if you find yourself struggling with feeling sleepy and lethargic all the time. If you continue to struggle to get better sleep and feel better throughout the day, consult your doctor to help you get to where you need to be. No matter the case, prioritize your sleep. Make sure you have an emphasis on letting your body rest and recover. There is no way to better improve your health. If you’re looking to become the next great Olympian, or if you’re just trying to live a healthier lifestyle, don’t diminish the importance of a good night’s rest. Sleep your way to better health.

Getting a Good Night’s Sleep on a Budget

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Get a Good Night's Sleep on a Budget

Please click the infographic above for the larger version. This infographic is shared with you courtesy of CouponChief.com.


80 “Eye-Opening” Stats and Facts About Sleep (Infographic)

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Eye-Opening-Stats-Facts-About-Sleep-Infographic

 

Infographic Source: 80 Eye-Opening Stats & Facts About Sleep

Click the link above for more information about the wonderful world of sleep!


Flowers to Help You Sleep (Beautiful Way to Improve Your Sleep!)

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After a day of working our minds to solve problems and craft solutions, we tend to be exhausted. Oddly enough, once we are settled into our bedrooms, it’s hard to shut our eyes and catch some zzz’s. Plenty of people experience restless nights even though they have been hard at work all day. This could be due to our thoughts still occupying our minds and not having the proper air quality in our homes.
Sometimes when we are physically drained, our minds stay awake, thinking about all the work we have done that day and will get to the next day. To add to factors affecting our sleep, breathing harmful chemicals takes a toll on our physical health, not allowing us to properly rest. To combat all of this, FTD has created a guide to help you get the rest you need to wake up feeling refreshed. There are flowers to help you sleep better and breathe better. Take a look at four flowers below to calm your mind and clean your air. Have a lovely rest tonight! 

Flowers for a Deeper Sleep

 

Flowers to Breathe Better

How to Improve Your Sleep

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Quote About Sleep

by Kenny Gill

Sleeping well impacts your physical and mental health in positive ways. If you lack enough sleep or are sleep deficient, it will take a stern toll on your emotional balance, daytime energy, weight, as well as your productivity. A good night sleep is as fundamental as your healthy diet and regular exercise. According to research, poor sleeping habits or lack of enough sleep impacts your brain function, hormones, and exercise performance in a negative manner. Additionally, it causes weight gain and increases the risk of contracting illnesses in children and adults. Nonetheless, many people often toss and turn at night struggling to get some sleep. Some students may work on their tasks till late, thereby finding it hard to sleep well. Hence, some of them may sit and ask, “Who can write an essay for me?”

Getting a good night’s sleep may be impossible for them if they do not know how they will go about their assignments. If you are one of these students, you need to know that you have more power over the eminence of your sleep than you realize. If you have too many assignments to handle, consider seeking professional CV writing help. This will enable you to worry less about your tasks and get to enjoy your sleep. Also, the remedy for your sleeping difficulties lies in your day-to-day routine. Unhealthy lifestyle choices and daytime habits can make you toss and turn at night thereby affecting your mood, immune system, heart health, creativity, brain, and vitality. However, by experimenting with the tips for better sleep below, not only will you enjoy your sleep at night but also improve your health. Additionally, it will boost how you feel and think during the day.

Drink less coffee

Coffee has several benefits, and a significant percentage of people around the world consume it. A single dose can improve your sports performance, energy, as well as your focus. But when you consume it late in the evening, it can stimulate your nervous system and may inhibit your body from resting at night. Studies reveal that drinking coffee 6-8 hours before your bedtime will worsen your sleep quality in a significant manner.

Coffee can stay high in your blood for a longer period. Thus, consuming it in large amounts is not suitable for your sleep quality.

Try to wake up and go to bed at one time

Another factor that may hinder you from getting to enjoy your sleep is waking up and going to bed at different times. Your mind and body can adapt to the changes you bring to them with ease. If you sleep early and wake up early today but sleep late and wake up late the other day, you will not be able to enjoy your sleep. Your mind and body can acclimatize or adjust to the day-to-day waking up and sleeping hours you embrace. Alternating them as the days go by can affect how you’re brain functions, as well as your productivity.

So, to learn how to get better sleep, try waking up and going to bet at one time. Do not alternate your sleep routine. But, if you have assignments to work on or you are studying for exams, try and adjust your sleep schedule so that it does not affect how your mind and body work.

Try to remove all light sources

Human bodies have a natural hormone (melatonin) that undergoes regulation by exposure to light, which helps control your cycle of sleeping and waking up. The brain discharges less melatonin when there is light thereby making your mare attentive and more when it is dark hence increasing your sleep. But, modern life aspects can change your body’s melatonin production and alter the rhythm of your circadian.

Nonetheless, to learn how to improve sleep, try to control or remove all light sources. Expose yourself to bright light or spend more time outside during the day and avoid bright screens or reading with backlit devices at night. Also, when it is time to sleep, ensure that your room is dark.

Buy an orthopedic mattress and pillow

Another factor that may affect how you sleep is the type of bedding that you sleep in. The quality of your mattress and pillow ought to be put into consideration if you are looking to learn how to sleep better. If you sleep in a mattress and pillow which have been in use for a while, you will not get to enjoy your sleep. Thus, the reason why most people prefer sleeping in a hotel.

The right mattress and pillow will not only improve your sleep but also boost your health. They help reduce shoulder pains, back stiffness, and back pains. The best mattress and pillow are subjective in extreme ways. If you are looking to upgrade your bedding, consider buying an orthopedic mattress and pillow. Also, health specialists recommend that you advance your bedding every five to eight years.

Put ‘Do Not Disturb’ on your mobile

Your phone can also distract you from sleeping well at night. You may be receiving phone calls or email notifications, which can prevent you from sleeping. You may receive some news that can hinder you from sleeping at all. Hence, this will come to affect your productivity, brain function, as well as your health. So, you need to refrain from receiving phone calls and email or social media notifications at night. Consider putting ‘Do Not Disturb’ on your phone. This will help to stop or prevent notifications, calls, and alerts from making any noise, lighting up your phone, or vibrating when you lock the screen. Go the settings section of your phone and put in on. Another advantage of this feature is that it does not have any effect on alarms. So, if you set an alarm to wake up at a particular time, you do not have to worry about anything.

In conclusion, sleep is integral to the body as much as a healthy diet and regular exercise. Getting enough sleep helps boost your immune system, productivity, brain function, weight, as well as your creativity. Thus, you must ensure you get enough sleep every day. Above are some ways to sleep better which you can implement if you want to boost your sleep quality. Also, if you have too many assignments that have short deadlines, do not work on all of them till late in the night. Instead, pay for essays from professional writing services. This will help you to deliver your tasks on time as well as get to enjoy your sleep.

About the author:

Kenny Gill is a senior advisor and writer in the department of CustomEssayOrder. He is familiar with corporate events, sports, education. He is responsible for supporting internal communications needs for specific business functions, as well as writing, creating and editing various quality content. He performs a leading role in developing and creating good content, chiefly for different types of audiences.