With the constant pressures and stress of every day life, getting a good night sleep can be much more difficult than it sounds. The National Sleep Foundation suggests that adults need at least 7 to 9 hours of sleep a night. Only 30% of adults fare able to get at least 6 hours of sleep every night. The CDC recognizes sleep as an important part of a healthy lifestyle. Lack of sleep can lead to serious conditions, including motor vehicle crashes, industrial disasters, and other occupational hazards. The CDC has also found that insufficient sleep can also be linked to diabetes, cardiovascular disease, obesity and depression. Here are some great tips on getting nights sleep.
First off, make sure the room is comfortable and suitable for sleep. The room should be as dark as possible for comfort. Exposure to low lights, such as a TV screen can awaken the brain, keeping it from resting. Watching lit screens before midnight can keep people from getting a good nights sleep because the brain can sometimes associate the glowing screen with daylight. This can also lead to mood disorders. Make sure the room is cool. Low, cool temperatures are optimal for sleep. Heating can disturb sleep by throwing off the body's natural temperature.
Investing in a good mattress is also a great way to get a good nights sleep. The average person should spend around 2,555 hours on his or her mattress a year, so investing in a good mattress is an important buy. In addition to comfortable sleepwear is very important as well. Wear clothes that allow skin to breathe, uncomfortable sleepwear definitely leads to uncomfortable sleep.
Having a nightly routine also helps the body wind down and get ready for bed. Having a routine also 'teachers' the body when to fall sleep. Drinking hot decaffeinated tea, and taking warm baths are great ways to prepare for sleep. Spraying the room with certain comforting scents such as lavender help relax the mind and induce rest.
Avoid any and all forms of caffeine after 5 PM. It takes the body 3 to 5 hours to break down caffeine, so it can still be working in the system for hours after it's consumed.
If additional sleep aids are needed, Melatonin and Valerian Root are two great natural sleep aids. Melatonin is a hormone created in the pineal gland. Melatonin helps control the body's sleep and wake cycles and is available in pill form at any pharmacy. Valerian Root is also used to treat sleep disorders and insomnia. Known as a natural sedative, valerian root has been used as a calming agent for those suffering from mild tremors, anxiety, ADHD, and epilepsy.
Sleep may sometimes seem like a luxury, but it is a more than essential part of every day life.