Approximately one third of Americans suffer from sleep deprivation, and if you’re one of them you know how terrible it can be. Getting less than seven hours of sleep a night can result in trouble concentrating at work, a hard time remembering things, and even dangerous drowsiness when driving. Many people who suffer from sleep loss opt to take prescription medication to help sleep, but a lot of people aren’t fond of taking this kind of medication. While a new set of twin XL sheets always helps you fall asleep, there are lots of other ways that can help you sleep longer, and deeper. Whether you have trouble falling asleep or trouble staying asleep, check out these tips that will guarantee you get a good night’s sleep every night.
One fantastic way to make sure you get better sleep each night is to exercise daily. Your body essentially uses sleep to recover your muscles and joints, meaning you’ll be in a deeper sleep. Even just a twenty-minute walk or jog during your lunch break at work could help you sleep much better. Don’t exercise right before bed though, as it may make it harder to fall asleep. Couple exercising during the day with a hot shower before bed to relax your muscles, and you’ll find you’re sleeping better immediately.
Skip the Nightcap
Many people opt to have an alcoholic drink before bedtime because it helps them fall asleep easier. While it definitely will help you fall asleep easier, alcohol will no doubt cause you to wake up during the night since it’s a depressant. As alcohol is digested while you sleep, it also causes withdrawals which lead to waking up constantly, or even nightmares. Swap the alcohol for a cup of chamomile tea, and you’ll find you sleep much better.
Darken Your Room
Many people sit in bed on their laptops while watching television right before they go to bed. Not only will this make it harder to go to sleep, it will make it harder to stay asleep too. Even with the sleep button on your TV, having bright screens in an otherwise dark room means a distracted environment. Use your bed only for sleeping, and you’ll associate it more with relaxation. Another great tip is to turn off the TV and instead read a fiction book with a night-light. The more and more you read, the sleepier you’ll become!
For people who don’t want to take prescription medication to help sleep, melatonin is a great alternative supplement that you can take before you go to bed. Melatonin not only helps you fall asleep, but it helps you reach deeper sleep meaning you’ll sleep through the night easier and wake up feeling refreshed. The body produces melatonin naturally, and melatonin supplements are a great and natural way to make sure you sleep better. They’re available over the counter at just about every supermarket or drug store, and fairly inexpensive too.
Image credit: http://getmelatrol.com/
On a personal note, I’m going to have to start exercising more and remember to take my melatonin some nights! I do usually get a deeper sleep when I take some. It’s hard getting into our new schedule and I’m such a night owl anyway, so that might help me on nights when I can’t get to bed as early.