According to most health professionals, it’s best to get between 6-8 hours of sleep each night. The reason why is because sleep deprivation has several serious health effects. Aside from making your drowsy and causing you to lose focus and concentration, a lack of sleep can make you susceptible to heart attacks and strokes, it can affect your sex drive and it’s also linked to depression.
So, if you happen to be someone who doesn’t get nearly as much rest as you should, you’ve come to the right place. Below are five things that you can do to help you to get the optimal sleep that you need so that your health can remain in good condition.
Avoid certain drinks before bedtime. While you might already know that it’s not a good idea to do a lot of eating within an hour before your bedtime, it might surprise you that it’s also a good idea to limit certain drinks as well. For instance, being that coffee is a stimulant, you don’t want to have a cup of it before retiring for the evening. And while certain types of alcohol (such as wine) might start off lulling you to sleep, it’s not uncommon to drink a glass and then find yourself waking up a couple of hours into your beauty rest. That’s because alcohol is actually a stimulant as well. Also, try and limit your soda and even juice intake. They both contain a significant amount of sugar. That can also keep you awake.
Take some Vitamin D. If you have a hard time sleeping at night, it could be that you are Vitamin D deficient. In fact, there is a lot of scientific evidence supporting the fact that people who don’t get enough Vitamin D tend to have symptoms associated with insomnia. You can purchase Vitamin D supplements at your local drug or grocery store. If you’re interested in learning more about how Vitamin D and sleep deprivation are linked, visit Livestrong and put “Vitamin D improves sleep” in the search field.
Keep electronics out of your bedroom. One rule that a lot of interior decorators offer as it specifically relates to the bedroom is it’s a place that should be only used for sleep and sex. In other words, if your bedroom is basically like a mini-home office, no wonder you’re having a hard time resting. It really is best to keep all electronics out of there but at the very least, keep your laptop off of the bed and turn off your phone when you’re preparing to go to sleep.
Put your body on a schedule. If you were to ask someone who works at the Americare Respiratory Services for some tips on how to get better sleep, one of the things they would probably recommend is that you put your body on a sleep schedule. There are studies that support the fact that by going to bed at the same hour every night, it helps to get your mind and body ready to do so around the same time each day.
Try a bit of lavender. Setting the right atmosphere in your bedroom is important. It needs to be a comfortable temperature. You need to have dim-to-zero lighting. And, it also helps to have a bit of lavender around. By placing this essential oil on your pillowcases or even right under your nose, it is also a proven way to help you to drift off to sleep. For more information on the benefits of lavender oil, visit Mind, Body, Green and put “uses for lavender oil” in the search field.