A lot of us hear it all the time. You look tired. (A few of us get a bit offended at that sort of comment, too!) You should get some more sleep. Maybe, up until now, you’ve been shrugging these sorts of comments off. It seems to be something that most people do. Many people do.
Maybe it’s because you feel that the amount of sleep you’re getting has you functioning just fine. But, of course, it’s worth reminding ourselves that “just fine” isn’t always the ideal, is it? Functioning just fine simply doesn’t have that much of a great ring to it, does it? You know what sounds a lot better? Functioning at full capacity. Being as healthy as possible. Maybe this is a feel that’s alien to you; something you feel that you can’t really achieve. And if you haven’t had blocks of time where you’ve been consistently getting a good, long sleep, then you probably won’t have felt that way for a long time.
Everyone is actually a little different when it comes to their sleeping needs; they key is that you get the sleep you need. The length of your sleep is only the start of it; you also need to improve the quality of your sleep.
Avoid these substances
What do nicotine, alcohol, and caffeine have in common? No, it’s not that they’re all unhealthy – caffeine can actually be very beneficial if you’re not going overboard! It’s that they don’t help when it comes to sleep quality. When they’re running through your body as you’re in bed, they keep your system alert and disturbed. I’m not going to give you the old advice that you need to make sure you get eight hours of sleep every night; this is a statement that gets thrown around a lot, but a lot of experts are currently questioning its use. But some people do actually do well with less, though it’s generally true that adults should get around seven to nine hours sleep a night.
You may think that nicotine and alcohol would actually help you sleep – especially if you’re addicted to the former. But this is false. Those two don’t have half as calming an effect on your body as you may think. And as for caffeine, its effects can be felt for much longer than a lot of people assume. Try abstaining from when the evening hits!
Turn your gadgets off
Artificial light before bed isn’t going to help you with your sleep quality. This is probably the most modern problem that we have with regards to sleep, as well as one of the most common. A lot of people are often using their computers until the late hours. And when they get into bed, they don’t usually turn off the light and go straight to sleep. They often spend a little time on their smartphone!
All of this is keeping your brain in a low-level state of hyperactivity. You may not be able to feel it, and you may even fall asleep quite quickly when the lights have been turned off, but your brain isn’t shutting down and going into deep sleep the way it needs to. Be careful about using your smartphone just before bed.
This sounds like too obvious a suggestion, right? But a lot of people out there are neglecting to make their sleeping environment as comfortable as it should be. The quality of the mattress they’re using and the temperature of the room present the most common problems in this regard. A lot of people own cheaply-made cage sprung mattresses. A low-quality mattress triggers negative effects on your sleep; the firmness and softness does matter, even if you think it doesn’t. Consider looking into updating your mattress. Read up on different types of mattress, as well as specific brands such as Zinus. Need more information about a Zinus Mattress before you buy? Click here.
As for the room temperature, you may need to do a better job at controlling things. Heat and cold do a lot to disrupt your sleep. Perhaps the most common mistake is relying too much on the former. Heat disrupts you sleep much more than people assume; they often think that a cool room will prevent them from sleeping properly so they put the heating on and wrap up in heavy blankets. But you should be better at regulating the temperature in your room. A cool room is the ideal environment in which to sleep.
Stop sleeping in! A lot of people treat themselves to lie in every so often (well, for some people, it’s basically every day!), but it’s not actually good for you or your long-term sleep. Sleeping in, just like hair twirling and biting your nails, is a bad habit.
Perhaps the most underrated key to sleep success is making sure you’re being consistent. (And no, you shouldn’t take this to mean consistently sleeping in!) Your body gets quite used to the way you treat a sleeping pattern, as long as you stick to it. When you sleep in, you’re messing up the average hours of sleep you’ll get a day across a given period. Your body doesn’t adjust properly, nor does it enter deep sleep consistently. The trick is to wake up at a similar time every day, even on the days where you don’t have any immediate obligations. This is actually more important than going to bed at a consistent time every night, though this is also important.
Should I see a doctor?
Perhaps it could be said that people go to the doctor about this sort of problem too quickly. After all, there are a lot of people out there who think that American adults rely on sleeping pills. With this in mind, many people may see going to the doctor as a last resort. A lot of people, however, don’t even consider it. It seems extreme, somehow.
But persistent trouble sleeping could be linked to a medical problem. Speak to your doctor in detail about your sleeping problems. You may be able to work together to figure out comfortable diagnostic measures or solutions.