Sleep — we all want it, but very few of us get enough of it. Experts advise adults to sleep seven to eight hours a night, minimum. But with hectic schedules and obligation lists a mile long, most adults sleep much less.
Too little sleep has serious consequences, from cognitive impairment to an increased risk of heart disease. It can even cause you to crave foods high in carbs and sugar. But if you just can’t seem to get the shut-eye your body so desperately needs, not to fear. Here are five tips to help you fight insomnia and fall asleep faster.
- Give Yourself A Break
It’s nearly impossible to go from full-speed to fast asleep. If you’ve been running nonstop all day, your body needs time to relax and wind down into sleep mode. Allot one full hour before bed each night to completely shut out work and distractions. Consider reading a book or taking a bubble bath.
- Indulge In A Warm Bath Or Shower
Speaking of baths, they don’t simply help you unwind because of the relaxation aspect — there’s an actual science behind their ability to power your body down. Stepping out of a steamy bath or shower immediately drops your body temperature, which decreases your heart rate, digestion, and metabolic processes. This triggers the sleepy feeling in your body and prepares it for bedtime.
- Don’t Be Too Ambitious
Think you can snag a couple extra hours of sleep by jumping into bed at 8 p.m.? Research shows that one of the worst things you can do is go to bed when you’re not sleepy. Lying in bed for 10 or 12 hours is much less beneficial than waiting a while and giving yourself eight solid hours to sleep. So instead of tossing and turning in bed, get up and try doing something to relax.
- Write It Out
Many times, the reason you can’t sleep is because there’s too much on your mind. If you find yourself still unable to shut off your brain after an hour of relaxation and maybe a warm shower, try writing down what you’re thinking about. Journaling is an excellent way to clear your mind. You may even want to jot down a to-do list for the next day.
- Avoid Clocks
Constantly checking the time or staring at your clock only causes you more stress, which creates adrenaline that wakes your body up. If you need the alarm on your phone or clock to wake in the morning, stick it somewhere out of sight so you’re not tempted.
For more tips on managing your sleep patterns, reach out to Matrix Age Management today.