Many chronic health problems are reaching staggering levels in society, due largely to changes in the average lifestyle, income, and availability of technology. Sleep deprivation is one of many health problems now, as 35 percent of adults aren’t getting enough sleep every night. A lack of sleep can make you sluggish, unproductive, and mentally foggy. To take your health back and get the most out of your sleep each night, consider the following four tips below.
Get Control Over Your Devices
Image via Flickr by reynermedia
People of all ages are married to their devices — often going to sleep after using their cell phone in bed or waking up to check email and social media before they get out of bed. This problem is more than a minor addiction: Studies show that falling asleep with blue LED light in your bedroom can adversely affect your sleep patterns and quality.
This blue light, which is also present in today’s televisions and tablets, interrupts your circadian rhythm and can throw off your biological clock. For best results, turn these devices off at least one hour before you are ready to go to sleep.
Ditch the Caffeine in the Evening
If you are a regular coffee drinker, limiting your caffeine intake will help you get fuller sleep during the night. More specifically, make sure to avoid drinking coffee several hours before you’re planning to turn in for the night.
Research indicates that it takes upwards of five hours to eliminate caffeine from your body. Be mindful of this amount of time as you plan your day and get ready for bed in the evening.
Train Yourself to Get Quality Sleep
You have much control over your sleep quality than you get. For example, adding some exercise or other physical activity to your life will help you to spend enough energy to sleep soundly through the night. By melting away stress in the gym during the day, you’ll be receptive to a good night’s sleep in the evening.
Develop a routine of going to bed at or around the same time every day as well.
Make Your Home Comfortable for Sleep
To fall sleep quicker and stay comfortable during the night, take control over your home’s temperatures. Maintaining your HVAC system will help you to stay cool in the summer and warm during the winter. To make sure that your HVAC system is giving the best performance, request an inspection by an HVAC service technician.
Subscribing to a maintenance plan for your HVAC system can help you schedule regular appointments to keep your system running properly throughout the year so that you can sleep soundly at night. Contact an HVAC technician to inspect your heating and air conditioning system and to check your home thermostat to make sure these critical home comfort systems are functioning properly.
The four tips presented above will help you get back control over your sleep so that you can stay mentally and physically fresh, and have energy to accomplish your daily activities.