The modern lifestyle is busy and fast-paced. Most people struggle to keep up with their various professional or personal commitments and often sacrifice sleep to fulfill their obligations. This high-stress lifestyle coupled with uncertain sleep cycles can lead to serious health consequences. Experts encourage people to rest 6-8 hours a day to ensure their mind and body is in good shape. Unfortunately, people who struggle with sleep become trapped in a vicious cycle of high stress, anxiety, exhaustion, and the inability to get a full night’s rest. There are ways to help you sleep better at night and get an uninterrupted sleep, feel rested and rejuvenated. Better rest and a healthier lifestyle have a positive impact on productivity, physical health, and mental well-being. Here are some points to consider:
1. Disengage From Electronics
Most people with access to television, smartphones, tablets, or laptops inevitably use these devices while they’re getting ready for bed. Some catch up on social media, watch their favorite movies or series, or complete leftover work until sleep comes calling. Unfortunately, the blue light from these screens can keep you awake and hurt your sleep cycle.
Our professionals at Silver State Neurology recommend turning all sources of blue light off an hour before going to bed. You can spend this time just reflecting back on your day, speaking with loved ones, meditating, or lying in bed. Surveys and research suggest that people who disconnect from electronics have a much easier time falling asleep at night. They’re also more likely to have a complete, restful sleep cycle.
2. Limit the Naps
Naps are good for you as they give your brain some time to rest and refresh in the middle of a busy day. But excessive napping can mess with the sleep cycle and make it difficult to get full night’s sleep. Lengthy naps will compromise the quality of your night sleep.
It’s a good idea to limit daytime naps to around 30 to 60 minutes; 90 minutes is the longest nap you can take without compromising the quality of your nighttime sleep. Some experts believe 20 minutes is enough to reenergize the brain and help you focus. Despite your best intentions, if you are prone to napping excessively in the afternoon, skip it entirely and take a walk in green spaces to refresh your mind.
3. Choose a Good Sleep Posture
Most people don’t realize that sleep posture can have an impact on how well you sleep. The softness of the mattress, position of the pillows as well as the position of your body influence how well you sleep and how many times you wake up in the night. Choose comfortable pillows and a good-quality mattress for your bed. This might be expensive, but investing in good sleep has long-term benefits.
If you have a tendency to sleep on your back, make sure the pillow supports your neck and the dip of your spine on the lower back. If you sleep on your side, place a pillow between the knees and align the hips properly to reduce stiffness or a backache. Try not to sleep on your stomach because your neck and spine aren’t in neutral positions, which can cause strain.
4. Wind Down Before Sleep
Sleep will come faster and will be more restful if you wind down before going to bed. Activities before bedtime have a big influence over the quality of sleep so it’s a good idea to monitor what you do. Experts recommend the following tips:
•Don’t exercise just a couple of hours before going to bed.
•Don’t eat heavy meals a couple of hours before sleeping.
•Take a warm, relaxing shower.
•Walk leisurely in the backyard or around the local park.
•Read a book and listen to relaxing music.
•Don’t drink fluids, especially caffeine, one to two hours before sleeping.
•Don’t get into arguments or heated conversations before you sleep.
These factors will help you wind down, especially after a stressful day. If you establish this routine, your mind and body will be in a better state. Winding down at the end of the day also helps release pent-up stress.
5. Set Room Temperature to Comfortable Levels
If the room temperature is too high or too low, it can disturb your sleep. Studies suggest that room temperature has a greater impact on quality and consistency of sleep than external noise. A higher body and room temperature will diminish the quality of sleep so it’s important to keep the room comfortably cool.
Most people find 68°F to 70°F to be most comfortable. This depends on what kind of temperatures you’re accustomed to. Individuals living in warmer regions are more equipped to deal with heat and can handle higher temperatures better.
6. Train Your Body
It is possible to train your body to a natural circadian rhythm; all you need to do is be consistent. As far as possible, ensure you sleep at a specific time and wake up at a specific time every day. Eventually, your body will recognize the pattern and fall into it naturally. People who train their body, don’t need alarm clocks to wake up on time. For example, you can sleep at 10.30 every night then wake up between 5.30 and 6.00 every morning. This routine gives you a sufficient amount of sleep and ample time during the day to get work done.
It’s a good idea to stick with the sleep routine even on the weekends unless you’re heading out and need to stay up late. People who are consistent in their sleeping patterns have an easier time falling asleep and feel better rested too. Proper diet and regular exercise also contribute towards sleep quality. People who exercise regularly and have balanced meals sleep better.
If the tips above don’t help and you’re still struggling with sleep, it might be time to visit your Las Vegas neurologist. They will consider all of your health concerns carefully to determine the root cause of poor sleep. A neurologist will address the underlying problem, provide medical treatment and recommend lifestyle changes.