Three Ways to Get Better Sleep

Did you know that an estimated 29% of American adults report that they get six or less hours of sleep a night? According to the Mayo Clinic, studies have shown that our bodies need, at the very least, need seven hours or more to function properly, or else health complications may arise. People who aren’t getting better sleep may suffer from such issues as depression, anxiety, weight gain, and be at higher risk for heart disease and some cancers.
Here are a few ways you can start getting better sleep so that you can avoid such serious issues.

Manage Your Stress.
Not getting better sleep can cause stress, which in turn holds people back from getting better sleep. It’s a vicious cycle, but it can be broken. Consider some healthy ways to mitigate your stress, like organizing your desk, delegating tasks, and adjusting your priorities. Take a break if you need to during the day. Participate in hobbies or activities that calm and center you, like sports, crafts, meditation or even just getting out in the sunshine for a walk. Find some way to cut your stress levels down, and you’ll start sleeping easier.

Pay Attention to Your Hunger and Thirst Before Bed.
You’ve probably heard that it’s a bad idea to eat or drink just before going to bed, and if you want to lose weight, you’re probably more than happy going to bed hungry. However, a better weight loss strategy would be to go to bed satisfied. Getting better sleep has been shown to help people lose more than 14 pounds a year, believe it or not. The key is not to eat too much, nor too little. There are certain healthier snacks that are fine to eat before going to bed, such as yogurt or a bowl of healthy cereal.

Bring in the Big Guns.
There are also several medical issues that give people problems sleeping at night, such as sleep apnea or insomnia. In such circumstances, these natural ways to sleep better may be of no help, and you may need to get a more ergonomic bed to improve sleep comfort. Failing that, you can also ask your doctor about prescriptive medications that might help.

These are just a few of the several ways to get a good night sleep.If you have any questions about getting better sleep, or any other suggestions, feel free to ask in the comments.

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Three Common Sleep Disorders

With the nearly endless number of suggestions out there regarding healthy sleep habits, it would seem like getting better sleep is a relatively easy thing to do. However, many still struggle nightly, despite doing everything in their power to catch some ZZZs.

This might indicate that there’s something else going on — that those folks may actually have a sleep disorder.
If you feel unrested and unrefreshed after a solid night’s sleep, or fail nightly to even get the sufficient amount, here are a few sleep disorders you may suffer from.

Sleep Apnea.
Sleep apnea is a serious problem that occurs when a person’s breathing is interrupted during their sleep. When this happens — and it can happen hundreds of times a night — it means that the brain and the rest of the body might not get enough oxygen. It’s commonly the reason why so many people snore, and it can lead to real exhaustion during the day. A couple of things that may help with sleep apnea include strips that are placed across the bridge of the nose, to help open up the airways, or snoring mouth guards. For serious cases of sleep apnea, a CPAP (continuous positive airway pressure) machine may be necessary.

Delayed Sleep-Phase Syndrome.
Delayed sleep-phase syndrome is another reason people aren’t getting better sleep despite their efforts. This is the medical term for a chronic disorder which affects a person’s timing of sleep. Those afflicted usually have a hard time sleeping until after midnight, and then subsequently have a problem with getting up in the morning. The key to getting better sleep and some possible help with DSPS, is to make the process of waking up easier for your body by opening up curtains, using brighter lights, and louder alarm clocks. This trains the body to be more alert in the morning, and will eventually help the person go to sleep earlier.

Insomnia
Insomnia is the most common sleep complaint in America. It’s characterized by difficulty falling asleep and/or staying asleep. One key to help with insomnia and getting better sleep is very similar to the aforementioned DSPS solution. Start dimming lights an few hours before bed so that the brain can start to signal the rest of the body that it’s time to sleep. Sufferers of insomnia should also avoid caffeine in the later part of the day, limit screen usage (TVs and computers) for an hour or so prior to bedtime, and move their workouts to earlier in the day.

Of course, replacing old mattresses with ergonomic beds or adjustable beds might be the key to getting better sleep, and if you’ve run through all the other well-known suggestions without seeing results, it might be time to consider a mattress upgrade. If you have any questions about any of these sleep disorders or how to get a better night sleep, feel free to ask in the comments.

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Three Ways to Get Better Sleep at Night

Did you know that an estimated 29% of American adults report that they get six or less hours of sleep a night? According to the Mayo Clinic, studies have shown that our bodies need, at the very least, seven hours or more to function properly, or else health complications may arise. People who aren’t getting better sleep may suffer from such issues as depression, anxiety, weight gain, and be at higher risk for heart disease and some cancers.

Here are a few ways you can start getting better sleep so that you can help avoid such serious issues.

Manage Your Stress.
Not getting better sleep can cause stress, which in turn holds people back from getting better sleep. It’s a vicious cycle, but it can be broken. Consider some healthy ways to mitigate your stress, like organizing your desk, delegating tasks, and adjusting your priorities. Take a break if you need to during the day. Participate in hobbies or activities that calm and center you, like sports, crafts, yoga, meditation or even just getting out in the sunshine for a walk. Find some way to cut your stress levels down, and you’ll start sleeping easier.

Pay Attention to Your Hunger and Thirst Before Bed.
You’ve probably heard that it’s a bad idea to eat or drink just before going to bed, and if you want to lose weight, you’re probably more than happy going to bed hungry. However, a better weight loss strategy would be to go to bed satisfied. Getting better sleep has been shown to help people lose more than 14 pounds a year, believe it or not. The key is not to eat too much, nor too little. There are certain healthier snacks that are fine to eat before going to bed, such as yogurt or a bowl of healthy cereal.

Bring in the Big Guns.
There are also several medical issues that give people problems sleeping at night, such as sleep apnea or insomnia. In such circumstances, these natural ways to sleep better may be of no help, and you may need to get a more ergonomic bed to improve sleep comfort.
These are just a few of the several ways to get a good night sleep.If you have any questions about getting better sleep, or any other suggestions, feel free to ask in the comments.

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Important Tips for Making Sure Teens Get Enough Sleep

Did you know that the average teenager needs about nine hours of sleep a night, and some need even more than that, in order to be fully alert during the day? However, 90% of teens report never sleeping this much, and most get seven and a half hours of sleep, tops.

The Impact Lack of Sleep Has on Your Body

  • Poor performance — fatigue can influence how well teenagers can pay attention in school, remember what they’ve learned, and take tests. According to Web MD, lack of sleep has the basic effect of “dumbing you down.”
  • Safety hazards — about 100,000 auto crashes every year are the result of fatigue, and the age group that experiences the most fatigue related accidents? You got it: individuals under the age of 25.
  • A chronic lack of sleep can influence your health for the short and long term. In the short term, your immune system is more vulnerable to attack, leading to illness — in the long term, you’re more at risk for developing diabetes, high blood pressure, and other life threatening diseases.

Clearly, sleep disorders, insomnia, and a general lack of sleep simply aren’t good for teenagers. But what can you do to combat this issue and avoid these side effects?

How to Get a Better Night Sleep

  • Establish a more natural sleep routine. Teenagers who sleep in until 3pm on Sunday and have to get up at 6am on Monday often experience a sort of jet-lag from the disruption to their circadian rhythms. Try getting to bed a little earlier on the weekends so that you can wake up before 11am.
  • Try changing up your mattress, pillow, and sheets. There is no “right” bed for everyone, and some people find that their optimal bed comfort isn’t a hard mattress like they thought, but a soft one, or visa versa. Adjustable bed mattresses are also an option and can potentially be helpful for relieving back pain as well.
  • Altering before-bed activities. Train your brain to adjust for bedtime by turning off the TV and computer a half-hour before going to bed. Try not to do daytime activities on your bed, as this can confuse your brain about your bed’s purpose.

What methods have you found helpful for ensuring a full night’s rest? Have you ever used an adjustable bed mattress? Let us know in the comments.

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Ways to Help With Sleep Disorders

Even if you have the best pillows, mattress, and blankets, there are times when it might seem like sleep is impossible. The bad news is that it’s likely because you’re suffering from some kind of sleep disorder, which inhibits your ability to sleep better at night. The good news? There are plenty of natural ways to sleep better at night.
Here are a few ways to get a good night’s sleep without having to rely on medications.

Insomnia.
Insomnia in Latin means “no sleep,” and is characterized by difficulties falling and/or staying asleep. It’s also the most common sleep disorder in the United States.
One way to beat insomnia and sleep better at night is to adjust your sleep cycle by replicating farm environments. Start dimming lights at least three hours before bed time. Even if you have to work on a computer, at least do something to make the room a bit darker. This sends signals to the brain, telling it that it’s time to go to bed.

Monkey Brain.
Monkey brain is a situation where you lie awake thinking about sleeping, but are seemingly unable to fall asleep. The best way to beat this problem and sleep better at night is to do something relaxing before bed, like reading a book, or writing in a journal. Do something that quiets the mind, or else tuckers you out mentally, like perhaps a puzzle.

Refreshing Sleep.
Some people are able to fall asleep, but fail to wake up feeling restored, rejuvenated, and refreshed. They’re not worried about falling asleep, just trying to sleep better at night. This is usually a symptom of something called delayed sleep-phase syndrome, which is the scientific term for being a night-owl. It means that your sleep schedule isn’t working out with your day’s routine. If only the world would let you sleep from three in the morning until noon.

It’s not a matter of being able to sleep better at night, but more a case of waking up properly. The best way to overcome this is to turn the lights up in the morning–leave the curtains open so that sunlight floods your room, use brighter bulbs, and turn the alarm clock’s volume up. After a week weeks, your body will adjust to waking up in the morning, which makes you more alert.

Beating these issues are a great way to sleep better at night. If you have any questions about how to get a better night’s sleep, feel free to ask in the comments.

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