Sleep It Off
October 13, 2019
Laura Lee

Since I can remember myself, I’ve had issues with my sleep. It is extremely difficult for me to sleep throughout the night without interruptions. I wake up very easily and have a hard time going back to sleep.  Well, I’ve finally had enough. I wish to get a good night’s sleep! So, after some research, I found these common sleeping problems and the ways to handle each of them.

Before we get started, here are the signs that your sleep quality needs to improve, according to the National Sleep Foundation:

  • It takes you more than 30 minutes to fall asleep after getting in bed.
  • You have been diagnosed with insomnia.
  • You regularly wake up more than once a night.
  • You find yourself staying up for more than 20 minutes after waking up in the middle of the night.
  • You spend less than 85% of your time in bed asleep.

First, to get a good night’s sleep, you have to fall asleep. I know, obvious, but still for a lot of people falling asleep is the hardest part. Here are a few tips that will help you doze off at night: (1) Don’t consume caffeine for at least several hours before bedtime. (2) Try and exercise in the morning or in the afternoon. That way, you’ll be physically and mentally tired, which will help you fall asleep. (3) Put your phone away for at least a half-hour before you go to bed. The blue light from the screen has been shown to interrupt sleep.

Second, is temperature. Don’t we all know that little dance we do with our blanks trying to cool ourselves or keep ourselves warm? Well, according to the National Sleep Foundation, setting your bedroom temperature to between 60 and 67 degrees Fahrenheit (16-19 degrees Celsius) is ideal. According to the foundation, sleeping in a room that is either too warm or too cold interferes with you sleeping.

Third, try to avoid consuming alcohol for at least three hours before going to bed. In addition, limit yourself to one or two drinks per day. Surpassing the recommended 14 units a week can seriously harm your sleep, and you might find yourself waking up feeling as if you didn’t get any rest.

Another reason for sleeping issues is lack of consistency. You should try to follow a consistent sleep regime. Try and wake up at the same hour every day, including weekends. Of course, now and then you can treat yourself. However, making a consistent schedule can help you shake bad sleeping habits like going to bed too early or too late, and as a result, help you sleep soundly.

In addition, your pillows might be the reason for your poor sleep. So, if you suffer from neck pain when you wake up, it might be time to change your pillow.

I hope that these tips can assist you with your battle towards better sleep. Here is to hoping you and I won’t be counting sheeps tonight.

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