Young adults in the age range of 17-24 exhibit increased signs of stress as their sleep time gets shorter. The end result is a frustrating cycle in which the lack of sleep produces bad moods which in turn prevent individuals from getting sufficient sleep.
Research has indicated that the risk of this demographic category suffering serious stress increases roughly 14 percent for each hour of sleep under eight per night. Individuals who were able to get only six hours of sleep had double the risk of stress.
It can be tough to break out of this trap, but relatively simple solutions do exist.
1. Try engaging in moderately intense activity upon waking, even it only for a couple of minutes. This should be done even when tired. This serves to adjust your biological clock and get you energized for the day. You can do some push-ups, jumping jacks or perhaps some squats to get going. Whenever possible, continue for up to 45 minutes or even an hour to really reap the benefits.
2. Make sure to eat a proper breakfast each day. Plan things out in advance to make it easier. There is nothing wrong with having a little caffeine, but do not go overboard. Steer clear of other forms of stimulant, particularly cigarettes. B vitamins and other nutritional supplements may also help, including magnesium, carnitine, carmoisine and Q10.
3. Explore sleep supporting nutritional strategies to ensure that you fall asleep in time to get no less than seven hours per night.
4. If you continue to experience difficulties, try boosting vitamin C intake and take advantage of flavonoids with anti-inflammatory properties known to lessen brain friction. These include resveratrol, quercetin, grape seed extract and even blueberries.
After you follow some of these tips, sleep will improve as long as the pattern is consistently followed. Try not to stay up later on weekend nights, as this will cause your newly-established sleep habits to be disrupted. Once you have achieved success for several months in a row, you can have the occasional late night. Though, you must be careful not to undermine the progress you have worked so hard to secure.