Do you feel crabby and irritable during the day? Do you feel like nothing ever goes right for you at work? Are you exhausted just sitting at your desk answering emails? If you answered yes to any of of these questions, you could be dealing with the effects of sleep deprivation, and be in need of better ways to sleep peacefully.
You are not alone, either.
An Institute of Medicine report showed that 50-70 million adults in the United States suffer from some form of wakefulness or sleep disorder that prevents restful sleep. There are many reasons that could cause lack of sleep, including sleep apnea, snoring, blocked nasal passages, and stress. With so many different factors keeping people awake at night, it is no surprise that a CDC study found that adults who sleep less than the recommended 7 to 9 hours a night are likely to have difficulty completing daily, routine tasks.
While the stress of work, household duties, children, and everyday life may not ever go away, there are definite strategies you can utilize that offer better ways to sleep soundly at night.
- Follow a Schedule and a Routine. – Children are not the only ones that crave routine. Your body has its own internal clock, and with your work schedule, it is probably set to sleep and wake up at certain hours. If you get less sleep than you need, your body may not be ready to wake up. By keeping a strict bedtime schedule and routine, you will let your body know it is time to relax and get some sleep. Some routines that promote better ways to sleep at night include taking a bath before bed, playing classical music, and meditation. When you periodically throw off your internal clock, your body does not respond well, and you will often feel exhausted in the morning and throughout the day.
- Turn Off the Television – A National Sleep Foundation Study showed that more than 90% of people utilize some form of technology at least an hour before they sleep. The light that emits from these screens have been proven to disrupt sleeping patterns, and even suppress important sleep hormones such as melatonin, according to Harvard Medical School and Brigham and Women’s Hospital findings. By switching off your mobile devices and your telephone, you will be able to sleep better at night.
- No More Late Night Caffeine. – Dump out your mug of coffee or tea before bed. Caffeine is a known stimulant and can keep you awake for longer periods of time. While this might be helpful during the daytime, the night requires less stimulants and more relaxants. If you do need something warm to drink, which does often aid sleep, try herbal teas such as chamomile or lavender, decaff coffee, or even warm milk, which releases the sleep-inducing amino acid, tryptophan.
No one wants to stay awake tossing and turning. It often just creeps up on you with all the responsibilities of life. With the help of these tips, you will surely get a better night sleep. You can then finally get rid of your sleep deprivation symptoms, and finally get back to feeling refreshed, well-rested, and happy. Find out more at this site: www.mattressmarketoutlet.com