How to Get More Sleep
Sleeping is one of the most overlooked activities in society. People deprive themselves of sleep because they have work to do, because they want to stay up late just to play video games, or because they see sleeping as a “waste of time.”
But sleeping is not a waste of time. It helps your body and mind recover from the stresses of daily life. In fact, if you don’t get enough sleep, you may have poor mental capabilities, especially in terms of alertness, comprehension, and memorization. You may also experience mental problems like depression, increased irritability, and social withdrawal. Here are some tips you can follow so you can get more sleep and avoid these problems.
- Create a sleep schedule – Your body has a sleep and wake cycle, and this can be trained to be consistent. The secret is to have the same sleeping and waking hours every day.
- Have a bedtime ritual – Habits are generally formed through triggers, like how you automatically brush your teeth after a meal. You can utilize this technique in sleeping. Do the same thing every night before you sleep, so your body can be trained to know that doing that thing means that bed time comes next, like taking a warm bath or reading a book.
- Be physically active – It is also a good idea to engage in physical activity during daytime, so your body may feel more relaxed when it comes to bedtime. Also, avoid daytime naps that can offset your physical activity.
- Be comfortable – Comfort can be a significant factor in sleeping. Make sure that your bed is neat, the temperature is not too high or low, and that there are no unnecessary noises that can disturb you.
These tips can be particularly helpful when you already have sleeping disorders, like how insomnia will make it harder for you to fall asleep and how sleep apnea will wake you up from time to time. Sleeping disorders may result into medical conditions as well.
For example, the website of Silent Night Therapy mentions that untreated sleep apnea may lead to diabetes, high blood pressure, and heart problems such as heart failure and irregular heartbeats.
To sleep better, it is important to understand the importance of getting enough sleep and the risks of sleep deprivation. The knowledge will convince you to utilize the tips above.