Tags: DigIn, DigIn21, Magazine, DigInMagazine, Jan, sleep tips, healthy living, health tips, wellness

Good Sleep=Refreshing Mornings

Research makes it clear that sleep is essential at any age. Sleep powers the mind, feels great and helps you feel refreshed and ready for the day ahead. Fall short and it can take a serious toll on your energy, productivity and mood. Getting a good night’s sleep may seem like an impossible feat when you’re wide awake at 3 a.m., but you have much more control over your quality of sleep than you realize. Experiment with the following tips to enjoy better sleep at night, boost your health and improve how you think and feel during the day.

Doctors recommend between 7 and 9 hours of sleep a night for adults, yet the average person only gets 6.8 hours. If you cheat yourself out of just ½ hour of sleep each night, the deprivation adds up.

 

The Goldilocks test.

If your bed is too hard, too soft or simply broken down due to age, it may make sleeping difficult.

 

Several restless sleep nights:, it could be your pillow.

Low enough to support your head without flexing your neck, alignment is key. If you’re using a foam pillow, replacing it with a less springy pillow could do the trick.

 

Off sleep schedule.

Sleep experts agree: one of the best ways to get a good night’s sleep is being consistently consistent. This means going to bed at the same time each night and waking up at the same time each morning. Yes, this rings true for weekend days as well.

 

Falling and staying asleep barriers: the usual suspects.

 

  • Caffeine.

    Coffee, cola, tea and chocolate all contain caffeine. Avoid any of these items for at least four to six hours before bedtime if you’re caffeine sensitive.

     

  • Alcohol.

    A nightcap may be one of the most misleading titles for that after work glass of spirit. Alcohol can make falling asleep more difficult for many and, often, interrupt deep sleep.

     

  • Smoking.

    Nicotine, a powerful stimulant, and sleep don’t mix. Heavy smokers awaken more times during the night and spend less time in deep sleep than non-smokers.

     

  • Medications.

    Some can make sleep more difficult and more fitful. Check with your pharmacist or doctor to check the impact your medications may have on your ZZZ time. And remember this: some over-the-counter pain medications have as much caffeine as two cups of coffee too!

     

  • Overeating.

    Late night noshing may keep you up, especially if it’s high in fat. Since these foods are harder to digest, your body ends up working to digest when it should be resting.

     

  • Worry.

    Your head hits the pillow and, suddenly, all you can think about are things you need to get done. Set aside time earlier in your day to address how to tackle next-day to-dos or solve issues needing to be addressed. Clearing your mind will clear your path to slumber.