The statistics show that an estimated 50-70 million Americans suffer from some form of sleep disorder, so it’s highly likely that you may experience at least a period of your life in which drifting off for a peaceful rest each night becomes more difficult than usual.
Sleep deprivation can be a difficult thing to deal with, causing all kinds of additional challenges and leading to an array of unwanted side effects that make life harder to live. A lack of sleep can lower concentration levels, for example, as well as increasing stress levels.
If you aren’t getting the recommended eight hours of sleep each night, you may find that your productivity at work begins to decrease, your relationships with friends and family take a hit, and even your general day-to-day happiness starts to suffer.
This is why it’s so important to take prompt, responsive action when you’re struggling with sleep issues, making the right choices to improve your sleep quality and get your life back on track. Here are 10 top tips to help you sleep better.
Seek Medical Help
If you’re struggling with insomnia or difficulty sleeping, there may be a medical reason behind it. Pain can cause sleep deprivation, for example, from injuries or surgery, and various other conditions can make sleeping more tricky.
You might be suffering from an undiagnosed problem or could be missing out on medication, treatment, or medical advice that could help you get more rest each night. Speak with your doctor to learn more and try to identify the root cause of your issues.
Exercise More Often
Exercising more often is never a bad idea in life, with regular exercise being a key part of a healthy lifestyle. Not only can regular exercise help to keep your heart and lungs healthy, as well as maintaining a normal body weight and toning your muscles, but it can also help you sleep better too.
Various studies have proven the links between regular exercise and a healthy sleep schedule, and many people who previously struggled with insomnia or other sleep disorders have witnessed major improvements after getting some more regular exercise, which can take the form of jogging, walking, playing your favorite sport with friends, or something else.
As well as exercising often, experts also recommend following a healthy and balanced diet in order to get better sleep and minimize the risk of difficult nights. A balanced diet provides your body with all the nutrients it needs to function properly, while diets that are rich in junk foods can interrupt bodily processes and make simple things like sleep a lot harder to get.
You don’t necessarily have to change your diet entirely, but you can make some gradual adjustments here and there to improve it, such as reducing the number of processed foods you consume and replacing them with more legumes, veggies, and lean meats.
Get A Better Mattress
Another issue that could be affecting your sleep quality is the mattress you choose to sleep on each night. There are lots of different mattresses out there these days, from old-fashioned spring models to modern memory foam and hybrid mattresses designed with comfort and support in mind.
You may find that switching to a new mattress has an immediate impact on your sleep quality, helping to relieve any aches or pains you might be experiencing, as well as allowing you to feel more comfortable and restful when climbing into the covers each night.
Stick To A Schedule
One of the main reasons why so many people struggle with their sleep is because they lack order and balance in their lives. Too many people have no set bedtime, simply picking and choosing when they want to go to bed based on their mood and social engagements.
This rarely works out well, as the body appreciates a set schedule. If you go to bed at 10 pm one night and then 1 am the next, you won’t be able to get into any kind of rhythm. Try to set yourself a schedule, with bedtime, and stick to it. It can make a world of difference.
Avoid Screens And Distractions
In this modern age of gadgets and devices, many people almost seem to be glued to their phones and tablets at all times, checking them non-stop, constantly playing games, browsing the internet, chatting with friends, and keeping up with their social media profiles.
That’s all well and good during the day, but try to limit your screen time in the evenings. Studies have shown that the blue light emitted by phones and similar devices can make it harder for the body to get into a restful, relaxed state, and many people see a real difference in their sleep quality once they drop the phone and pick up a book instead.
Try Yoga And Meditation
Another great way to improve your sleep quality is to consider taking up some relaxing activities like yoga or meditation. Often, high stress levels and overactive minds can make it hard for you to get the rest you need at night, but activities like meditation and yoga can help to reduce your stress levels and clear your mind.
Doing yoga or breathing exercises before bed can really help you forget about the worries of the day and put both your mind and body into a more relaxed state, ready to enjoy a long, peaceful sleep, rather than lying awake for hours on end worrying about other issues that would usually keep you up.
There are times when getting to sleep can feel almost impossible, but there are always things you can do to push the odds in your favor and improve your sleep quality. Follow the tips outlined above and start getting your life back on track. Once your sleep starts to improve, you’ll feel the benefits continuing in other aspects of your life too, so it’s absolutely worth the time and effort you’ll put in.