There have been several research journals that have been published documenting the relation between sleep and the body’s functions. To sum up, good quality sleep has been associated with higher performance, healthier individuals, and happier life. When we take a night’s sleep, the body’s immune system goes to work and restores used up cells and energy. This contributes to the mood of a person and brain functions, among other things. According to the research, doctors recommend at least 7 or 8 hours of good quality sleep a night.
Sadly, we might find ourselves struggling to get the recommended hours. The good news is, you can change that by;
- Creating the right environment
Part of the reason we struggle to go to sleep is our bedroom environment. Maybe the air conditioner is too loud, the lights are too bright, the bed isn’t soft enough, etc. Consequently, one should take the necessary changes to the bedroom space in order to create a more relaxing environment. That means getting a comfy mattress, have dim light installed (and when you sleep, switch off all lights-darkness soothes sleep), regulate the temperature to the right degrees and finally, keep your bedroom clean and dust-free.
Starting your mornings with a workout session enables you to stay focused during the day, and later on, at night, it assists you to sleep better. By the time you get to bed, you are tired and sleep will just come more rapidly. However, do not exercise two hours to your bedtime. It disrupts your body functions and you can stay awake for a while longer.
- Having a bedtime ritual
If you are having trouble sleeping, try adopting a relaxing bedtime ritual. Reading maybe? Or perhaps drawing a warm bath. Bedtime rituals fasten the sleeping process but it has to be something calming.
- Avoiding nicotine, alcohol, and caffeine
Unless you are burning the midnight oil, avoid caffeine at all costs. That means no soft drinks, chocolate, coffee, and non-herbal teas before bed. They are stimulants that will keep you awake. Also, keep off alcohol and cigarettes. Elements in these two substances result in lighter sleep. In addition, avoid large meals before bed as well. Before they are digested, you may feel uncomfortable, making you unable to sleep.
- Seeking medical attention
Finally, if all other methods fail to work, it’s time to see a specialist. It could be a sign of insomnia and other sleep-related problems. Through a thorough examination, doctors can help point out the source of your lack of sleep and prescribes the necessary drugs and advice on other solutions.
A good night’s rest shouldn’t be underestimated. Thus, try to avoid the factors that rob you of sleep. In addition to the above, avoid the phone’s screen time before bed as well. Take care of your body by doing the right things to induce quality sleep, and you will benefit from it night after night.
Here’s to your health!
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Dr. Kevin Crawford
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Sports Medicine Lubbock
Disclaimer: This information is provided as an educational service only, and is not intended as a substitute for medical advice. Anyone seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.