Approximately one-third of all adults and about two-thirds of high school students aren’t getting enough sleep every night. Unfortunately, if you aren’t getting plenty of sleep, it can cause many issues beyond just feeling tired during the day.
It can also affect your hormones, your brain function, and exercise performance. If the issue persists, it may also cause weight gain, along with an increased risk of serious diseases for both children and adults.
The good news is, even if you aren’t getting a good night’s rest now, there are steps you can take to correct this problem. Keep reading to learn what those steps are.
Get the Right Bed and Mattress
Your bed and mattress play a significant role in the quality of sleep you get each night. If you have a mattress that’s been with you for more than a decade, then replacement is necessary.
When browsing the options, consider a power bed frame. This is going to allow you to adjust your sleeping position with ease and ensure you are comfortable at all times. Increased comfort often leads to a better night’s rest.
Avoid Drinking Anything Right Before You Go to Bed
If you have to get up to urinate frequently at night, you have a condition called nocturia. This can affect your sleep quality, as well as your energy levels during the day.
If you drink too much liquid before you go to bed, it can result in similar issues; however, there are some people who are more sensitive to these problems than others. While hydration is extremely important for your overall health, it is still a good idea to reduce your total fluid intake in the evening.
A good rule of thumb is to avoid having anything to drink about one to two hours before you go to bed. It’s also a good idea to use the bathroom prior to going to bed, to help reduce the likelihood you are going to wake up at night to go.
Exercise Regularly but Not Right Before Bed
Exercise is a science-backed way for you to not only improve your sleep, but also your health. It can help to enhance all aspects of your sleep and has even been used for reducing symptoms of insomnia.
While exercising on a daily basis is a great way to get a good night’s sleep, if you do this too late in the day it may result in sleep issues. This is because of the stimulatory effect exercise has that increases alertness, as well as hormones, such as adrenaline and epinephrine.
Rule Out the Possibility of a Sleep Disorder
In some cases, an underlying, unknown health condition may be the reason you have sleep problems.
A common issue for many people is sleep apnea. This can cause interrupted and inconsistent breathing. Those who suffer from this condition may stop breathing several times while they are asleep.
This is a condition that’s much more common than many people believe. In fact, according to one study, up to 24 percent of men and about nine percent of women suffer from sleep apnea. Some of the other medically diagnosed issues include circadian rhythm sleep/wake problems and sleep movement issues.
Take a Relaxing Shower or Bath
A great way to get a better night’s sleep is by taking a relaxing shower or bath. Studies have shown that a bath or shower can help to improve sleep quality and even help individuals, especially seniors, fall asleep much faster than normal.
If you don’t feel like taking a bath before bed, then consider just bathing your feet in some hot water. By doing this, it can help you relax and even improve your sleep.
Take Time to Relax and Clear Your Mind
The majority of people have some type of pre-sleep routine that can help them fall asleep. Using relaxation techniques before going to bed is proven to improve sleep quality and is another common method that’s used for treating insomnia.
Some strategies to consider using are meditation, deep breathing exercises, visualization, reading a book, and listening to relaxing music. It’s a good idea to try out various methods to figure out what works best for you.
Avoid Eating Later in the Evening
If you eat too late at night, it can have a negative impact on the quality of your sleep and on the release of melatonin and HGH. With that being understood, the type and the quality of the midnight snack you choose may play a role as well.
Getting the Best Night’s Sleep Possible
If you want to ensure you are able to get the best night’s sleep possible, then it is a good idea to use the tips and informaton here. Doing so will help ensure you plenty of sleep and that you have the energy for activities during the day.