Sleepiness..Or Lack of Sleep, Keeping You from Activities You Enjoy?
According to the Centers for Disease Control 50-70 million US adults have sleep or wakeful disorders. This chronic “sleepiness” causes a host of chronic diseases such as hypertension (high blood pressure), depression and obesity to name a few.
We live in a society that sets us up for sleep disruption. Round the clock TV/Internet, all our mobile devices, ability for others to reach us 24/7 combine to keep us “stimulated” much more than any other generation.
We have put together our Top 6 tips to help you get the rest your mind and body needs to “recharge” itself each and every day. This will ensure that you get the recommended 7-8 hours of QUALITY sleep needed.
- Stick to that Schedule
Go to bed and wake at the same time every day. This counts on weekends and holidays as well. This reinforces your body’s sleep-wake cycle and help with better sleep quality.
- Turn off the Electronics
“Unplugging” from the internet, phone and all the electronics will allow your brain time to relax. Some studies show that that the brain is in a hyper excited state with all the “stimulus overload” making more difficult to fall and remain asleep. IMPORTANT TIP*** Take you phone and mobile devices out of your bedroom. Those constant “pings” “dings”, etc. only serve as “little alarm clocks”.
- Invest in a good mattress
The lifespan of most quality mattresses is about 8-10 years. But keep in mind that your body changes over time. So what may have worked for you even 5 years ago may no longer be a good fit now.
If you are a side-sleeper you will probably prefer a plush-firm to plush mattress. This allows the bonier and wider hip and shoulder areas to sink in a bit, while giving support to the low back and legs. *Quick Fix: If your mattress is too soft, side-sleepers support your low back pain by putting a folded towel under your waist.
Back and stomach sleepers usually do better with a firm to plush-firm mattress that will support the spine in neutral better. *Quick Fix: If your mattress is too soft, back sleepers support your low back by placing a folded towel under the small of your low back or under your stomach for stomach sleepers.
- Watch what you Eat
Don’t go to bed hungry or stuffed. Limit that amount of caffeine and alcohol and they can really mess up your sleep quality. Alcohol may make you sleepy, it can disrupt your deep sleep later in the night.
One of the best ways to get a good night’s sleep is to exercise regularly. Timing is important…don’t exercise right before bedtime because you may be too energized to fall asleep. TIP*** Think about doing a few minutes of stretching before you go to bed. This will help you relax and get your body “ready” for a good night’s sleep.
- Manage that Stress
We all have too much to do and not enough time. Work, kids, school, etc. all pile up to give us more and more stress. To help reduce stress, consider healthy ways to manage stress. Start with easy things like getting yourself organized, setting priorities and delegating tasks if possible.
Think about Yoga. Yoga is a great way to give your body the stress relief it desperately wants and needs. Yoga offers the benefits of a lower impact exercise program as well as stretching and relaxation techniques.