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How to Better Sleep? : Tips for Good Sleep at Night

How much sleep do you need?

Most adults need 7-8 hours of sleep each night. Some people need a little less and others more than a little to feel comfortable. About a third of Americans do not get enough sleep, and up to 30 percent have some symptoms of insomnia, such as trouble sleeping or staying asleep. Reasons can vary, but the common ones include work or home hectic schedules, a child at home, working on the night shift, the constant travel and jet lag, or sleep disorders such as sleep apnea.

Why sleep is so important

We may have our 24/7 life patterns of thinking that sleep is a luxury, but sleep deprivation can have serious effects on our brains and health. Being sleepy can cause car accidents or work-related injuries.

When I passed out in bed, your body is busy repairing wear and tear on your own tissue. Hormones that affect the feeling of hunger and blood sugar rebalancing overnight, the immune system is preparing to work on another fight inflammation. In addition, brain wiring and new tracks and stronger so you can solve problems better, and make decisions, and stay on an even keel emotionally the next day.

Chronic lack of sleep interferes with all this housekeeping, and over time can lead to weight gain, fatigue, moodiness, depression. It can also increase the risk of high blood pressure, stroke, diabetes, and cancer.

How can you tell if you need more sleep?

Signs can range from thin to the obvious: forgetfulness and lack of focus or energy, insomnia, and slower reaction times, irritability or mood swings. If you nod off during the day while watching TV or during the meeting, for example, this is a sure sign you need more sleep.

If you have more than eight hours a night but still does not feel comfortable, a sleep disorder or other health problem that may be causing the symptoms. You may want to ask your doctor about it. A sleep specialist can also help you with the strategies and treatments for more comfort.

Ways to get more rest

  • Go to bed at the same time every night, early enough to get at least 7 hours of sleep.
  • Wake up at the same time every morning – even on weekends.
  • Keep your bedroom dark and quiet. Use eye shades and ear plugs, if needed.
  • Make sure the temperature is cool and comfortable. About 60 to 67 F is ideal for most.
  • Have a relaxing wind-down routine, such as reading a book or listening to music. If you watch TV, choose a more relaxing program and avoid anything stressful, like the news.
  • Avoid your Smartphone, tablet, and laptop at bedtime. Blue light from these screens stimulates your brain and can keep you awake.
  • If you have trouble falling asleep at night, avoid naps during the day. (However, if you’re already sleep-deprived, a nap can help you catch up feel more alert).
  • Exercise in the mornings or late afternoons. If you exercise at night, do something less intense, like yoga.
  • Avoid alcohol, caffeine, smoking, and big meals a few hours before bedtime.

 

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