Did you know roughly 60 million Americans suffer from a sleep disorder each year? So many people struggle with sleepless nights, and this can snowball into much bigger issues. Sleep deprivation results in both physical and mental effects, such as a weak immune system, mood swings, and memory issues. Scientists even say good sleep is just as important as a healthy diet and exercise.
If you are getting less than 7 to 9 hours of shut eye a night, try some of these tips to improve your sleep!
The ideal sleeping conditions is a cool and dark room. Most experts agree that the “sweet spot” for bedroom temperature is between 60 and 67 degrees Fahrenheit. Polls also show that 73% of Americans sleep better in a darker room, so use shades, curtains, or blinds to combat any unwanted light!
A comfortable mattress and pillows are a must. The pillow you choose may depend on your sleep position. If you’re a side sleeper, your pillow should comfortably support your head, neck, and shoulders. If you sleep on your back, consider a thinner pillow to limit stress on your neck.
LED lighting can trick the mind into thinking that it is still daytime. Exposure to unnatural lighting before sleep can reverse the secretion of melatonin, which helps with the timing of your circadian rhythm and sleep.
Winding down is a critical stage in preparing for bed. Having a schedule before bed helps relax and distract the mind before bed. Taking a warm bath helps your body reach a temperature that’s ideal for rest. Relaxation exercises like light yoga stretches, help relax your muscles.
The time of day you should stop drinking caffeine may surprise you. Caffeine can linger in your system for up to 6 hours, increasing the amount of time you’re spending in lighter stages of sleep and decreasing the amount of time you spend in deep sleep.
While these may seem like simple solutions, improving the small things can have big effects. Taking these steps towards improving your sleep quality will help your overall physical, mental, and emotional health, and you won’t regret it!