If you're tired as you read this, you're not alone. An estimated 100 million Americans have occasional sleep problems, 40 million of whom have so-called "sleep disorders," and more than 75% of the population doesn't get enough sleep. According to studies, the situation is only getting worse with each decade, and there are no signs that it will get better. In fact, there has been a shocking 33% increase in the number of people who say they have trouble sleeping just in the last five years! What kind of statistics will there be ten years from now? Sadly, it does not appear that we are traveling in the right direction.
In our fast-paced, busy society, it appears that we are always moving, thinking, and attempting to accomplish "more."When we do have so-called "free time," many of us immediately think of doing something we have "not had the time to do," such as catching up on our sleep or watching a little television. And greater quality and quantity of sleep is exactly what most of us really need.
Studies on sleep clearly demonstrate that insufficient quality and quantity of sleep have a negative, sometimes significant, impact on our lives. It has the power to profoundly alter our perceptions of our lives and the world around us.
We can use some of the following indicators to figure out when we may not be getting enough quality sleep each night:
Apathy, unusual weight gain or loss, change in body temperatures that lead to feelings of chilliness, unusual levels of anxiety, falling asleep when inappropriate, reduced creativity, reduced ability to think logically or handle complex tasks, and increased levels of self-consciousness with increased levels of anxiety are all signs that you may need to sleep a little longer or sounder each night. If any of these symptoms apply to you, you may want to consider sleeping a little longer or sounder each night.
According to the statistics, getting a better night's sleep is astonishingly one of the quickest ways to improve our lives and waking hours. This is such a straightforward solution to such a difficult issue.
There are things you can do quickly to help yourself fall asleep if you're having trouble. Yes, many people may think the following is obvious, but sometimes we overlook the obvious. So, let’s cover some quick and easy ones first.
Avoid these two things: Nicotine and Caffeine Lower the amount of caffeine consumed throughout the day. According to studies, insomniacs already have a metabolic rate that is 9 percent higher than that of normal sleepers. A normal sleeper's metabolism would be increased to the same level by drinking about four cups of coffee. We can deduce from this metabolic indicator that, even though an insomniac does not appear to be wide awake and exhibits all of the symptoms of not getting enough sleep, people who consume caffeine are, on average, extremely physiologically stimulated. Caffeine, after all, is a stimulant!
The short version is to reduce your daily caffeine intake. Even though it may be beneficial, we will not, of course, tell you to completely stop. Naturally, the last thing you want to do is consume caffeine within three or more hours of trying to fall asleep.
A list of beverages and foods that may contain caffeine:
Coffee (drip or percolated), instant, many so-called "decaffeinated" coffees; tea (drip or percolated), instant, many so-called "decaffeinated" coffees; cocoa; Baker's chocolate, etc.:Drink or food. This includes milk for hot chocolate.
* Most drinks: Including “Diet” and “Clear” Sodas – Coke, Diet Coke, Mr. PIBB, RC Cola, Diet Pepsi, Pepsi, Canada Dry, and many others
Next, nicotine intake can have a dramatic effect on our ability to get a good night’s rest. Nicotine has the same stimulating effects as caffeine. Nicotine is most commonly absorbed through smoking. Smoking can increase heart rate, stimulate brainwave activity, and raise blood pressure.
According to research, smokers actually have more trouble falling asleep and wake up more frequently at night. The latter could be an indication of withdrawal. Studies have also shown that people who quit smoking after regularly smoking between one and three packs of cigarettes per day for at least two years have better sleep and fewer nighttime awakenings.
Since most smokers are aware of how addictive smoking can be, it is obvious that they will not simply give up. Therefore, perhaps reduce your smoking intake and limit it to specific times throughout the day. Try to avoid smoking just before going to bed and, like with caffeine, limit your consumption to a few hours before bedtime, both of which can be very helpful. If you smoke and want to work quickly toward getting a better night's sleep, quitting smoking is one of the fastest ways to help you do so.
Tips for Sleeping in the Bedroom!
To get a better night's sleep, there are numerous additional things we can do, such as examining various aspects of our sleeping environments or bedroom. A significant number of the accompanying rundown will be emotional, so you will need to find out by zeroing in on a couple and rolling out little improvements through the opportunity to what by and by works for you.
* Bed Coverings: comfort… silk may be romantic, but not always practical. Your sheets ought to "breathe" easily.
* The temp of the room: neither too hot nor too cold it's easier for some people to keep the room cold and stay warm by wrapping themselves in their bed sheets. Wear socks if your feet are cold. It's simple.
* Sound or noise: The fewer the better, though some people might think that a constant, underlying sound helps them sleep.
* Moisture: Your room may be too dry if you experience scratchy or sore throat, dry skin, or congested sinus passages. You should check to see if the room is too humid if you feel warm, wet, and sweaty.
* Light: The better, the darker.
* Plans some people like a draft, while it bothers others. This one should be watched for a sore throat or a tight chest while sleeping. It could indicate that there is a draft in the room. Open a window if you can to let in some fresh air, as stagnant air can become stale.
* Orderliness:Ok, simple… keep it clean.This can help you sleep and keep the air fresh.
* Bed = Sleep: Use your bed solely for sleeping, not for other activities. You should not read or do your "homework" in bed. We may experience difficulty falling asleep if we associate the bed with work or even television. It can help us fall asleep faster and sleep more soundly at night if we associate it with sleep, relaxing activities, or even sexual activity.
* Watches: Having a clock in front of us, the brightness of digital clocks, or the click-click-click of mechanical clocks can all be distracting. The constant click might actually help some people fall asleep.
* Mattresses and Pillows: Find what works for you by taking your time. Despite their apparent high cost, the new memory foam pillows can be well worth the money. Check to see that they are high-density, high-quality (approximately5lbs.since there are numerous inexpensive and lightweight memory foam pillows available today. Take your time when shopping for a mattress and make sure you can test drive a bed at home so you can return it if it doesn't work for you.
* The most important sleep tip: Be patient and take your time with yourself. Check out what suits you best. The effort is well spent. By simply reading each of the aforementioned, you can become more aware of things you might not have been aware of before, which will help you live a better life and get a better night's sleep. Be patient and take your time.
These are just a few aspects of our sleep environment that can assist us in getting a better night's sleep and enhancing our quality of life.
The majority of us are clearly sleeping through the day, as evidenced by the statistics. This indicates that we may not be experiencing the best quality of life possible and that other aspects of our lives may suffer as a result. Insufficiency in quality sleep can lead to psychological and psychic issues.
Follow the aforementioned advice. Find out what has worked for other people and how you can improve your own quality of life by getting a better night's sleep by taking your time and being patient. America's easily overlooked sleep crisis needs to be put on hold and reversed.
