Millions of people around the world suffer from lack of sleep. In fact, the National Institute of Health estimates that approximately 30 percent of people suffer from sleep disruption and the associated problems this creates with daytime functioning.
Here are some of the symptoms you might experience if you are having sleep deprivation:
- Difficulty falling asleep
- Waking up a lot during the night
- Waking up too early and not being able to get back to sleep
- Waking up feeling just as tired as when you went to bed
Not getting enough sleep can have a dramatic impact on your mental, physical and emotional health. A good nights sleep is essential to regulate your body functioning, help keep your moods in balance, help you to concentrate better and make better decisions, and keeping illness at bay.
Good Sleep Habit’s
Good sleep habits are often referred to as good sleep hygiene. There are many things that can be done to improve sleep. While most of these are common sense, life is very busy and we often don’t think about them.
Here’s some of the best ways to help improve your sleep habits.
1. Try to go to bed at the same time every night
The body has an internal clock and hormones that control sleepiness and wakefulness. This clock works best if there is a regular sleep routine. When working well, you will feel sleepy at bed time. Try not to ignore this by staying up, as this is a window of opportunity for sleep.
Going to bed too early can also disturb your sleep. In the hour before going to bed, it is important to have a relaxing sleep routine. This may include a warm bath, reading quietly, or doing something that helps you relax and unwind from the day.
The best times for optimal sleep patterns are to be in bed by 10 pm and aim for between 7 to 9 hours sleep. This is not a set rule only a guideline because each person will have different sleep needs depending upon factors such as age, health, lifestyle and stress levels.
2. The Rule of 20
If you are not asleep after 20 minutes in bed, go to another room until you feel tired again and then go back to bed. Try to avoid going to bed on a full or empty stomach as this can also cause your body to be restless. Many poor sleepers actually spend to much time in bed, so be mindful of this.
3. What to avoid in the evening
Caffeine should be avoided for at least 4 hours before going to bed. This isn’t just coffee and tea. It is also found in colas and soft drinks. Smoking also makes it difficult to go to sleep, so there should be no cigarettes before going to bed or during the night.
Activities that are stimulating should be avoided in the hour before bed. This includes moderate exercise, computer games, television, movies and important discussions.
4. Your bedroom
The bed must be comfortable. Warmth is also important, both the temperature of the room and having enough blankets and having warm hands and feet is essential. Conversely, your room should not be too light or warm. Having any kind of light can be distracting and the darker you can make your room, the better for falling asleep. The mattress, pillow and blankets should be comfortable and restful.
There should be no distractions in the bedroom. This may mean removing any televisions, computers, radio’s or telephone’s. If you have your mobile phone in the room with you, then it should be set to silent while you sleep.
5. Slowing down your mind
Some people lie awake in bed at night and cannot switch of their thoughts. If this is a problem, set aside a ‘worry time’ during the evening. Use this time to think about what has been happening during the day, make plans and possible solutions. Then , make an agreement with yourself to forget about it until the next day.
Keep the hour before bed as your wind down time – develop a routine that prepares your body and mind for sleep. Listen to quiet music or do a relaxing meditation. Create a favorite fantasy place. The calmer you can help your mind become, the more relaxed your body will be.
Then sleep will fall upon you naturally like a leaf fluttering to the ground in a gentle breeze.