Do you feel like you don't get enough sleep? You're not alone. A study conducted by the CDC found that one-third of Americans don't get enough sleep, and it may be affecting our health for the worse. Lack of sleep increases the risk of high blood pressure, heart disease, obesity, and diabetes, according to an NIH article. In addition, not getting enough sleep affects mood, performance, concentration, and our ability to form memories. If you're looking for ways to get more restful sleep in less time, there are a few things you can do.
Here is a guide on how to sleep 8 hours in 3 with tips on how to make the most of your sleeping time. First and foremost, keep screens and other distractions out of your bedroom. Make sure your room is dark and free from any noise or light that could disrupt your sleep. There are many different polyphase techniques you can use to get more restful sleep in less time. One of the most common programs is to take six 20-minute naps evenly spaced throughout the day for a total of 3 hours a day. Don't set aside more than eight hours to sleep.
The recommended amount of sleep for a healthy adult is at least seven hours. Most people don't need more than eight hours in bed to get a good rest. With their demanding schedules and heavy workload, modern Americans can find it difficult to get seven to nine hours of sleep each night that the Mayo Clinic recommends for adults. I am addicted to coffee and tend to drink cold drinks or espresso all day long. However, consuming caffeine too late is a recipe for insomnia, so I've learned to keep it decaffeinated after 2 p.m.
Not only do I avoid coffee after this time, but I also stay away from any caffeinated beverages, such as green tea and diet Coca Cola. I have found that wearing clothes that are too tight or uncomfortable inhibits my ability to sleep well. Similarly, pajamas that are inappropriate depending on the season of the year may leave you too hot or cold in the middle of the night. It seems to me that taking a bath is a relaxing way to clear my mind before going to the hay. Research shows that bathing before bed can help improve sleep quality. But this can only work if you allow some time to cool off after the bath.
According to Time, hot baths or showers affect the circadian rhythm, or the biological clock that tells your body when to sleep and wake up. Warming up signals to your body and brain that you need to be awake and alert. Take an hour or two to cool off after a shower before climbing into bed. Technology can negatively affect your ability to fall asleep and sleep well. According to a study published in Applied Ergonomics, exposure to white and blue light emitted by phones, computers and tablets can suppress melatonin levels in the body, inhibiting our ability to feel sleepy.
Most people are attached to technology all day long, whether they're looking at computer screens at work, watching Netflix for hours, or scrolling through Instagram. For at least an hour before going to sleep, I make sure to put my phone upside down on the bedside table and try not to get it up again until the morning. Magnesium, a common mineral in the body, contributes to health in many ways, including helping you sleep more and better. Magnesium deficiency can even contribute to insomnia and other sleep problems, says Healthline. At night I feel like I might have difficulty falling asleep and falling asleep, I take 800 mg of magnesium glycinate (beware of magnesium citrate, which could cause diarrhea), and it doesn't take long before it comes out like a light. You can also get magnesium from foods such as dark chocolate (64 mg per ounce), avocados (58 mg per medium avocado), and cashews (82 mg per ounce). Whether you have a white noise machine or prefer the sounds of the ocean, finding a sound that relaxes you can help you fall asleep faster.
I opt for the rain sound option on my Google Home Mini or some mp3s that I have made from some of my favorite ASMR videos on YouTube. Not all people are disturbed by the light, but I don't think I can rest properly if the room is too bright. I use blackout curtains all year round, even in winter, when it's darker before. There is nothing worse than waking up in the middle of sleep due to the need to empty your bladder. I stop drinking water a couple of hours before going to bed and make sure to go to the bathroom too. Eating at night close to bedtime may have “negative effects on the ability to sleep well” especially for women according to a study published in Scientific Investigations. I practice intermittent fasting which means I avoid eating after 5 p.
m. While I generally feel physically exhausted after a grueling session in the gym I definitely don't feel tired in a way that makes me want to go to sleep. In fact I feel more energetic and alert after a good workout so I choose to work out in the morning. According to The Mayo Clinic exercising at night may not work for people with sleep problems because some people report that exercise makes it harder to relax. Doing relaxing activities before bedtime such as bathing or using relaxation techniques could promote better sleep. Consider simple tips for better sleep from setting a sleep schedule to including physical activity in your daily routine.
Yoga stretches are a great way to calm both body and mind before going to sleep especially after a long day. You should also consider the climate in which you live the pajamas you wear and the warmth of your mattress. Scientists have discovered a rare mutation of the ADRB1 gene in people who are able to feel rested with less than 6.5 hours of sleep per night with no apparent health consequences. The NIH says adults need 7-8 hours of sleep each night to maintain good mental and physical health promote quality of life...