Between school, work, and a social life you probably feel lucky to get six hours of sleep a night. But is that really enough? It’s a well-known fact that the optimal amount of sleep is eight hours? But why is it so important to get this much sleep every night?
Lack of sleep has knowingly been associated with poor overall health. Physical health is a big concern and may not become present until later in life. Obesity and heart disease are some of the most common. Physical health declines when sleep patterns are irregular or you are not getting the proper amount of time to rest and reset your body. Your body does amazing things when you are sleeping that are essential for overall health. Lack of sleep also causes an increase in appetite, which can lead to overeating. Mental health is another concern. Proper sleeping habits can help reduce stress and anxiety. No body likes to deal with life problems on four or six hours of sleep. Proper sleep helps your brain run more smoothly, enabling you to make better decision. Try these simples steps to help improve your quality of sleep.
1. Reduce Stimuli–turn off electronics
Try to put down all form of electronics: television, Ipads, Netflix, computers, and yes, even your phone 30 minutes to an hour before you go to bed every night. This helps your mind settle from stimuli before bed, resulting in deeper sleep. Cleaning your room before bed can also stimulate your senses and cause unnecessary stress and anxiety, which can lead to poor sleep. Try to clean in the morning or during the day to avoid the panic of night cleaning.
2. Lavender
Herbal lavender tea is a great way to help you get relaxed before bed because it is naturally caffeine free. Lavender is an anti anxiety, anti stress compound that has been proven to aid in sleep. Another way to incorporate lavender is in your nightly ritual is spray a mixture of lavender essential oil and water on your pillow and comforter before bed. This will help cleanse your sleeping space and get the mood of the room relaxed before bed.
3. Budget your homework time
Late night study sessions can cause sleep patterns to become irregular. Set a time every night that you will end homework no matter what. 11 pm should suffice for an optimal eight hours of sleep. Late night sessions can lead to late night snacking/eating, which is another health concern and can lead to obesity.
4. Set times
Set times that are consistent for going to bed and waking up every morning (even on weekends). Sleeping too much (10-12 hours) can result in repeated tiredness. Having a set schedule that you follow for getting to be and waking up can help regulate your sleep and maintain healthy sleep patterns.
5. Alcohol
At first it may seem like alcohol helps you sleep. But it actually disturbs your sleep in the middle of the night. Inconsistent sleep throughout the night can also affect the quality of sleep you are getting each night…not just the quantity of sleep. Try to reduce alcohol consumption to a minimum.
6. Earplugs
I never thought I would be the type of person to wear earplugs to bed. I always associated wearing earplugs with old people until I couldn’t sleep through the night. I am a light sleeper and can hear anything that goes on in the rest of the house while I try to sleep. Finally, I had to give in and I am so happy I found them. Now I sleep peacefully throughout the whole night. Wearing earplugs to bed can seriously improve the quality of sleep you get.
Good sleeping habits are ones that combine quality of sleep with the quantity of sleep. Its no use getting eight hours of sleep if you are waking up every two hours. The quality of sleep you get is very important. Adopting even one of these practices and integrating it into your nightly ritual will be beneficial in the long run. Physical and mental health is among some of our most important concerns that need tending too. Sleep can help regulate and reset your body in order to function properly. Good eating habits can come from proper sleep. Too much sleep and make you drowsier throughout the day, so experiment with some different methods for a regular sleep schedule that is optimal for your health.