Everyone has experienced a restless night, which saps your energy and leaves you feeling tired the next morning. Then there are those nights where you wake up constantly. This can seem worse than getting no sleep at all because you will feel sleep-deprived and exhausted the next morning.
The truth is that a restless night takes a toll on your entire body and mind. Sleep deprivation can cause health problems, such as increased stress, fatigue, weight gain, extreme irritability, illness, inability to concentrate, and more. The effects of sleep deprivation are more or less the same with everyone, but the severity and order of events can vary. If you would like to avoid these problems and get a good night's sleep, here are some tips that can help.
1Relax And Clear Your Thoughts
A problem that plagues many people is the inability to fall asleep with ease. There are a number of issues that can interfere with your sleeping patterns, but there are some things you can do to help you fall asleep quickly, such as getting sunlight during the day, being active and exercising, avoiding to eat or drink before bed, taking a shower at least an hour before bed, and clearing your mind. The last one helps you with one of the most common issues because your thoughts tend to race when you're in the quietness and darkness of your bedroom.
If your thoughts keep you awake, it may be because the day's events are replaying over and over in your mind, or you are worried about something. It can take a bit of effort, but it is possible to clear your mind. Meditate, pray, or think about something pleasant to relax and clear your mind.
2Keep Your Stress At The Minimum
Falling asleep and staying asleep goes hand-in-hand in many ways. However, one of the most common issues that interfere with the ability to stay asleep is stress. Thus, getting your pressure under control will help you to get a peaceful sleep. Reducing your stress level will not only help you to sleep better but also improves your mental clarity and helps you avoid serious health concerns.
3Improve Your Diet And Exercise More
Try getting more exercise during the day or eat more natural, unprocessed foods. Both of these activities will help you to sleep better and wake up feeling more rested since your body and mind will be well nourished. You can also try reducing your daily intake of caffeine and making changes to your diet to eat more fruits and vegetables. Your diet really does have an incredible influence on your sleep!
4Eliminate Or Manage Sleep Distractions
It sounds obvious, but how often do you compromise your sleep because you just put up with distractions and annoyances? If you are light sensitive, ensure that the room is dark enough for you. If there are streetlights outside of the window, put shades over the windows to keep the light out. On another note, some people are heavily influenced by noise. If you live near a busy street or have noisy neighbors, you may want to consider a sound machine or a fan in the room to drown out the noise.
Obviously, if you can fall asleep quickly (and stay soundly asleep), you're likely to feel well rested when you awake. If you're sleep deprived, it's time for you to put yourself first. When you implement these sleep tips, you'll start getting a good night's sleep in no time!
Jackie Wing is an Alaska native, who enjoys snowboarding more than is probably socially acceptable. She lives in Anchorage with her two dogs Reese and Peanut, or as she likes to call them "Thing 1" and "Thing 2."