How To Sleep Better Immediately In 6 Simple Ways

Ah, sleep. I love it. There are times when I want to do nothing but sleep. It’s the best thing ever.

We all sleep, but not everyone gets enough of it. Did you know that almost half of the population doesn’t get adequate sleep? According to a recent Gallup poll, 40% of people get less than the recommended 7 to 9 hours of sleep each night. Sleep problems have worsened over time. In fact, the Centers for Disease Control (CDC) refers to sleep deprivation as a “public health epidemic.”

To get a better understanding, we need to ask the following questions:

• Why do we need to sleep anyway?

• What happens when we don’t get enough sleep?

• How do we benefit from sleep?

• How can I fall asleep easier?

Let’s try to answer the first question, why do we need to sleep anyway? In a nutshell, sleep helps us become alert and feel refreshed the next day. It also affects the way we look, how we perform, and determines our overall health and wellness. So, our body can repair muscles, strengthens our memory, and properly regulates our appetite if we sleep well.

 Now let’s move on to the second question, what happens when we don’t get enough sleep? This is the part where it gets scary. Not getting enough sleep can lead to numerous health disorders such as type 2 diabetes, heart diseases, stroke, and obesity. Your body excessively produces cortisol, a stress hormone, when you’re sleep deprived. When this happens, you may suffer from a weakened immune system, memory loss, obesity, stress, low sex drive, and other harmful side effects.

Next, how do we benefit from sleep? I can give you four great health benefits of getting a restful night’s sleep.

1. You’ll have younger looking skin because quality sleep can help in slowing down the aging process, per a study published in NCBI.
2. You’ll have better moods and reduce the chances of suffering from anxiety and depression, another study reveals.

3. You’ll become physically fit if you sleep 7 hours or more per night because losing sleep may cause increased appetite and drastic hormonal changes in your body. Thus, you’ll tend to eat more and gain excess weight.

4. You’ll drive safer and avoid accidents. Driving sleepy is not that far off from driving while you’re intoxicated. The National Sleep Foundation reports that approximately 20% of serious vehicular accidents are closely linked to drowsy driving. You can also help in minimizing 100,000 car crashes and 1,500 fatalities that happen every year if you sleep better. 

Last but not least, how can I fall asleep easier? There is nothing more unpleasant than feeling exhausted and wanting to sleep but having such a difficult time doing it. Well, don’t you worry; we’ve got six quick tips to share with you.

Cut down your caffeine intake. If you need to drink coffee, that’s fine. But don’t overdo it. Just avoid drinking any beverage that contains caffeine at least six hours before bedtime.

Lessen your usage of electronic devices. Using your iPhone, iPad, or laptop isn’t going to do you any favors. These devices will only stimulate and expose you to light which can prevent you from falling asleep.

Darken your bedroom. Keep any lights away from sneaking into your room. Use heavy curtains if you have to. Turn off anything that will generate lights. Your body will quickly produce melatonin, a sleep hormone, when you are sleeping in a dark environment.

Suppress noise. Similar to bright lights, annoying sounds can prevent you from getting a good night’s sleep. Try using earplugs or listen to relaxing music to help you fall asleep.

Use the right bed. Quality sleep depends greatly on the mattress you use. If it isn’t giving you the exact level of comfort and support, you’ll find yourself tossing and turning all night. What’s worse, you’ll end up feeling sore with lots of aches and pains all over your body. You may want to find a better alternative to traditional mattresses. Try to buy a memory foam mattress. This type of mattress is well-known for its excellent ability to conform well to your body and works efficiently in supporting your back as you sleep.

Get the right pillow. Just like your mattress, pillows can affect the quality of your sleep. If you use a pillow that is too flat or too plump, you’ll literally get a pain in the neck. Choose a pillow that can cradle your neck and head for proper spinal alignment. 

It’s your turn. What healthy bedtime rituals do you practice to get a good night’s sleep? Feel free to share your thoughts!