Modern Americans often struggle to get the seven to nine hours of sleep that the Mayo Clinic recommends for adults. A study conducted by the CDC found that one-third of Americans don't get enough sleep, and it can have serious consequences for our health. Lack of sleep increases the risk of high blood pressure, heart disease, obesity, and diabetes, according to an NIH article. It also affects mood, performance, concentration, and our ability to form memories. If you want to sleep 8 hours in 3 hours, there are a few things you can do to improve your sleep quality.
A moderate workout a few hours before bedtime can help you sleep better, but make sure you avoid exercising too close to bedtime. I am addicted to coffee and tend to drink cold drinks or espresso all day long, but 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.
Taking a bath is a relaxing way to clear my mind before going to bed and can help improve sleep quality. But this can only work if you allow some time to cool off after the bath. Technology can negatively affect your ability to fall asleep and sleep well. 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. 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 is a common mineral in the body that contributes to health in many ways, including helping you sleep more and better.
Magnesium deficiency can even contribute to insomnia and other sleep problems. At night 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. In today's hustle-focused world, sleep is often sacrificed for productivity; Gallup has reported that in the last 50 years we sleep an hour less per night than in the 1950s. Keep in mind that daily reduction in sleep by one hour over the course of a year can lead people feeling fatigued and relying on their morning espresso. Sleep disorders can be very common in patients with cancer and usually have more than one cause; people undergoing cancer treatment may sleep longer than usual or may have trouble sleeping.For most people, 3 hours a day is not enough for proper rest; our bodies need more hours of sleep each day in order for us to function properly.
Research has also shown that when we lack sleep we are very bad at recognizing it. While it may be tempting to try going sleepless for more time, it's important to remember that quality sleep is essential for optimal health and well-being; 3.5 hours of sleep per day is not enough for most people.
