The American Academy of Sleep Medicine (AASM) recommends at least seven hours of sleep for adults aged between 18 and 60 years.
Unfortunately, many of us struggle to get enough sleep. According to a study done by the Centers for Disease Control and Prevention (CDC), 35% of American adults do not get enough sleep. And yet, sleep is critical for both your physical and mental health.
But what do you do when sleep just won’t come, apart from counting sheep, which doesn’t work, anyway?
Well, we have come up with four solutions for your sleep problems. From cutting out electronics gadgets before bedtime, exercising, to wearing a sleep eyemask, these remedies have been proven to help poor sleepers drift to the land of nod quicker.
Table of Contents
1. Cut Out Electronic Gadgets 2 Hours Before Bedtime
Your cell phone, tablet, computer, and any other electronic gadget may be making it harder for you to sleep. Technology has sounds and blinking lights that stimulate your brain, interfering with your sleep.
Studies have also shown that electronic devices also suppress melatonin production, a hormone that helps you feel tired and sleepy. Besides, the blue light emitted by your cell phone or computer sends stay-awake signals to your brain, while also reducing the amount of sleep you get during the rapid-eye-movement and slow-wave sleep stages.
So, next time you’re tempted to watch videos on Instagram a few hours before you sleep, please don’t.
Reducing night screen time, not working in bed, using a white noise machine, plus setting a consistent lights-out time are just some of the ways that can help you reduce the use of technology before bedtime.
If you must use your phone or any other electronic device before bed, ensure you use it in night mode to reduce your exposure to blue light.
2. Get Moving
Research shows that doing routine exercises before bed decreases insomnia. In one study, aerobic exercises were shown to have the same effect as sleeping pills on insomnia patients.
Exercise reduces the time you take to fall asleep and decreases the time you lay awake, hoping sleep will come. Besides, if your lack of sleep is caused by Obstructive Sleep Apnea (OSA), moderate exercises can reduce your weight, reducing OSA symptoms.
The good news, you don’t have to exercise like you’re preparing to run a marathon to sleep better. In fact, sleep experts advise against doing intensive exercises three hours before sleep as this can negatively affect sleep.
However, doing light and moderate exercises such as yoga or going for a walk just before bed will help you sleep better. Some other forms of exercises that you can do before bed include:
· Dancing
· Water exercises, including swimming
· Aerobic exercises
· Breathing exercises
3. Use an Eye Mask
One of the easiest ways to get enough sleep is to sleep in a relaxed, dark, and quiet environment. Bright lights in your bedroom act as cues to your brain to stay alert.
Also, your brain associates sleep with darkness. So, lights interfere with your biological clock, disrupting your sleep-wake pattern.
Moreover, exposure to artificial light during bedtime reduces the production of the sleep-inducing hormone melatonin, resulting in insomnia.
Putting on an eye mask blocks artificial light while also realigning the body’s internal clock for better sleep. One study found out that sleeping with an eye mask in noisy areas increases REM sleep and reduces wakefulness, allowing subjects to sleep more deeply and longer.
An eye mask is also beneficial if you have nocturnal lagophthalmos, a condition that prevents some people from closing their eyes fully during sleep. A highly breathable eye mask is a good solution for people with this condition. It creates a closed environment for the eyes while also protecting the skin around the eyes from wrinkles, dark circles, and puffiness.
Eye masks are also recommended for night shifts workers and those who need to sleep during irregular hours.
4. Have a Bedtime Routine
Having a specific time when you wake up and sleep gets your body used to a routine. A bedtime routine involves doing the same set of activities one hour before bed.
When you take a warm bath or meditate every day before you go to bed, your body and brain will come to embrace these activities as cues to prepare for bed. A bedtime routine also helps reduce anxiety and stress, as it encourages your body to relax.
Part of your bedtime routine should include having a set bedtime, which you should follow even on weekends. You can also engage in relaxing activities such as meditation, writing down your worries, reading a good book, exercising, listening to soothing music, taking a warm bath, or eating a light snack.
In closing, now you know what to do to improve the quality of your sleep. However, if you still have sleepless nights even after trying out the above-mentioned remedies, you can always consult a doctor. A doctor will help evaluate if your sleep issue is caused by an underlying medical condition and give you the right solution for the problem.
