Do you remember the last time you managed to get a good night’s sleep? And by a good night’s sleep, it means resting uninterrupted for 7 to 9 hours. According to experts, this is the amount of time the average adult requires so they’re fully rested and their body can recuperate. Continually getting less than this recommended amount of sleep can lead to severe physical and mental health problems.
Research from the American Sleep Apnea Association revealed that over 70 percent of adults in the country don’t manage to sleep well at least once a month. Meanwhile, 11 percent of U.S. adults don’t get sufficient sleep any night of the month.
If you’re having trouble getting a good night’s sleep for more than one night in every month, you need to find a solution as soon as possible. Below are 4 effective methods for promoting rest and getting back all the hours of sleep your body deserves
1. Check the Temperature
One of the most important factors you need to consider when going to sleep is the temperature. If you set the air condition too low, you may wake up shivering. If you set the thermostat too high, you could wake up sweating. You also need to consider the needs of anyone sharing your bed.
You can address temperature discrepancies through many ways. If you have a split-vent air condition, you can adjust it so that one vent points at you if you tend to get warm at night. You could also use bed sheets that are cooling to get comfy without adjusting the thermostat. You could also get small electric fans for each side of the bed. This way, you both have control over your side’s temperature. If push comes to shove, use your feet. Your feet are more sensitive to temperature than most of your body. If you get cold easily, wear socks to bed. If you get warm, stick them out of your blanket.
2. Turn Off the Lights
Your body’s cycles and rhythms depend on certain environmental factors to remain in balance. Light is an important factor since it dictates whether your body will feel drowsy or not. Exposure to light during the night inhibits the production of melatonin, the neurochemical responsible for putting your body to sleep. Any light source, but especially blue light from LED screens and similar gadgets, are particularly effective in disrupting melatonin production.
Unless you want to risk gulping down expired melatonin supplements, you should limit all light source sin your bedroom when its time for bed. Draw the curtains across the windows, put your smartphone face down on the nightstand or get a sleep mask. The less light filters into your bedroom, the better.
3. Set the Mood
The mood is essential in any endeavor and getting to sleep is no different. Relaxation is important in getting to sleep quickly and promoting it will help you have a more refreshing night. First, dim the lights to enhance your melatonin production.
Second, put on some relaxing music. This could be soothing nature sounds like the gentle patter of rain or the drone of cicadas in the summer. Or it could be the kind of music played in spas, with soft chimes and the tinkle of piano keys.
Finally, use some scents. Essential oils and incense are great at creating a relaxing atmosphere and even have other heath benefits. For example, lavender essential oil can reduce sleep-depriving anxiety and help fight off the effects of insomnia in some people.
4. Remove Distractions
Going to sleep for a long time requires focus and relaxation. You should excise all possible distractions form your bedroom until it’s time to wake up. Aside from light, there are two major types of distractions you have to deal with: sounds and disturbance.
You can reduce sounds filtering from outside your home, such as traffic or barking, by using heavy, multi-layered drapes to muffle them. You can talk to everyone in your household about turning down their noise after a certain hour. If you’re really sensitive to sound, wear noise-cancelling headphone to bed.
As for disturbance, if you have a pet, put them out of your bedroom if they tend to wake you with their noise of movement. If you share the bed with someone else, remind them kindly not to wake you unless necessary.
Great sleep is just as essential to the human body as healthy food and fresh water. These preparations are important if you want to get the full 9 hours of sleep you need to stay happy, healthy and alive.