5 Tips To Sleep Better And Wake Up Feeling Refreshed

According to a study conducted by The U.S. Centers for Disease Control and Prevention in 2012, thirty percent of Americans are sleep deprived. That′s one in 3 adults are not getting enough sleep on a regular basis. Adequate sleep is an integral part of an individual′s overall being. It is during sleep that our body metabolizes, regenerates, and replenishes whatever needs to be replenished and the lack thereof affects our performance whether it′s in our job or family.

Have you ever observed yourself when you don′t have enough sleep? You′re unmotivated, uninspired, and non-energetic. It′s just not a good feeling overall. Personally, I am often easily irritated when I didn′t sleep well the night before. Sadly, this sleep deprivation epidemic is what a third of Americans suffer from on a daily basis.

Erratic work schedule, stress, hyper active mind, lack of self-discipline or other underlying health issues could be any of the reasons why someone is lacking sleep.

And if you think that sleep is overrated, think again. There are a number of reasons why you should be striving to get more sleep and they are:

  • A good adequate sleep can help with your overall performance and productivity at your job.
  • A good adequate sleep can help boost your metabolism.
  • A good adequate sleep can help reduce your risk for heart disease and stroke.
  • A good adequate sleep can prevents Type 2 diabetes. Some studies link sleep to affecting blood sugar.
  • A good adequate sleep can help boost your immune system.
  • A good adequate sleep can improve your social/relational interactions.

That being said, here are some tips to help you get that much needed sleep you deserve:

Develop a routine and stick to it.

A lot of times lack of sleep is due to our own lack of self-discipline. Sometimes, you may go to bed at 2 or 3 in the morning watching TV or scrolling through your Facebook newsfeed, when you know you′d have to wake up 3 or 4 hours later. Cut all the senseless and unnecessary night time activities and turn off the lights at a certain time you know you can get a good 8 hour sleep.If you already have a certain routine and you still don′t get enough sleep, it may be that your routine isn′t really working and you may need to change it up a little bit. Know your body. Listen to it and try to figure out what works and what doesn′t.

Calm your mind.

Our job/career, business, marriage, family, or relationships can demand so much from us on a daily basis. I don′t know about you but sometimes, there is a sense of so much coming at me at once and it can be pretty overwhelming. Our brains work all day to help us in accomplishing our tasks and it does need time to cool down a little bit. When it doesn′t and we fall asleep, chances are we get awaken in the middle of the night, one, two, or even three times, with the same thoughts that we took with us when we fell asleep. So no matter how tired you are at night, it helps to spend, even for just 5 minutes to “think no thoughts” and just relax deliberately while letting your mind slip away to lala land.

a. Some meditation music (search 528 hz music on YouTube) may help relax your mind.

b. Drink some relaxing herbal tea such as chamomile. It′s been proven to be a good sleeping aid.

Put your cell phone away.

This goes back to self-discipline. If you know that you′re going to be scrolling endlessly reading your Facebook friends′ status updates or watching videos that they′ve shared or posted, then put your phone away from within your reach. It′s for your own benefit. Besides, according to a recent study, use of smart phones around the time you′re supposed to be going to bed was associated to longer time to fall asleep and worst sleep quality during the night. Some studies also associate risk of cancer due to the cell phone radiation while sleeping next to it.

Turn the TV off.

According to the National Sleep Foundation:

"Exposure to light stimulates a nerve pathway from the eye to parts of the brain that control hormones, body temperature and other functions that play a role in making us feel sleepy or wide-awake.Too much light, right before bedtime may prevent you from getting a good night′s sleep. In fact, one study recently found that exposure to unnatural light cycles may have real consequences for our health including increased risk for depression. Regulating exposure to light is an effective way to keep circadian rhythms in check.”I know a couple of people who like to sleep with the TV on but this is actually not a good thing. If you have this habit of sleeping while the TV is on and you′re getting sleep-deprived, it might be time to change this habit.

Check your mattress and pillows.

It′s a no brainer that our mattress and pillows directly affect the quality of sleep that we get. A poor mattress can cause back, neck and shoulder pains. Your mattress needs to be able to provide a good support that ensures proper alignment of your spine and allow your body weight to be distributed well across your frame and sleeping surface. If your mattress is several years old and its misshapen, it′s time to shop for a new one. Think of your mattress as an investment. Think of a mattress as an investment because it really is. You wouldn′t hesitate to invest on a good functional car to take you to your job on a daily basis, right? Think the same for a mattress. A good mattress will give you the good night sleep that you so need and deserve while keeping your muscles and spine healthy everyday.

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