Sleeping is one of the most necessary activities for our bodies. It resets our internal clocks, and gives us more energy throughout the day. Yet, most Americans don't get enough sleep, or they get poor quality sleep. The recommended amount of sleep for an average adult is 6-8 hours a night, but some don't get near that. Here's some tips to help you get more out of your shut eye.
1. Worry Earlier
A lot of us worry at night. Instead of this, try scheduling a daily "worry time" during the day. Choose a 15 minute period at the same time every day when you try to think of every possible worry (and try to figure out the irrational worries), and then tell them to a trusted confidant or write them out in a journal. Getting your worries out during the day can help keep your mind from focusing on them during the night when you are about to sleep.
2. Try out a more comfortable mattress
If you have trouble sleeping through the night, you may not be comfortable enough. You may benefit from trying a different mattress: Any mattress will work well for you if it provides a balance of both supporting the natural curves in your spine and providing enough comfort for your joints to rest comfortably through the night. Try going to a furniture and testing different mattresses (if that’s allowed in the store).
3. Get Sunlight
When you wake up, don't lounge around in bed checking Facebook. Get out in the morning sun, or at least sit on the porch, soon after getting up. The bright sunlight tells your body's natural biological clock that it's time to wake up, and that same internal clock will then be set to tell your body it's time to go to sleep about 14 to 16 hours later.
4. Adjust Your Room Temperature
Your body needs to cool down in order to fall asleep and stay asleep, so do what you can to make your room cool. Add a fan, open a window, or turn up the AC. Many people like the combination of a cold bedroom and heavy blankets or comforters, as nestling in under the covers can have a soothing, comforting feeling that nurtures sleep. If it is too cold already, try wearing lighter clothes.
5. Block out background noise
White noise is restful, and even more importantly, it means that you won't be woken up with every little thump that the house makes, or the TV downstairs. A fan is ideal because it does double duty of providing consistent soft background noise as well as keeping your room cool. Similarly, an air cleaner will serve to both provide white noise and help keep your room free of dust. There are apps you can download with different noises such as crickets chirping, waterfalls,
Hopefully these 5 quick tips help you get the sleep you deserve. If sleeping continues to be a problem, consult with your doctor about more steps you can take. If you need an MRI to see what may be wrong with your sleep patterns then book an appointment with us at Northeast Nebraska Imaging.