Sleep is an essential part of a healthy life, just as much as a well-balanced diet or regular exercise. However, many Americans suffer from periods of sleeplessness at one time or another due to external factors. The stresses and pressures of daily routines can cause bad sleep habits. Major life events such as graduations, weddings and job losses also contribute to sleep deprivation. A lack of sleep does not simply decrease a person’s energy level – it can create damage to the cells and cause a greater risk of body fat. Most of this body fat is stored in the abdominal area, and might bring about serious diseases such as diabetes and heart disease.
Most health experts suggest avoiding alcohol and cigarettes immediately before bed. The nicotine in cigarettes is a stimulant that produces nervousness and jitteriness, similar to the effects of chocolate or coffee. Although alcohol puts the user in a calm frame of mind for a short time, it generally interrupts the nervous system and could lead to cases of night-waking.
The bedroom should be a place where an individual feels able to relax and unwind from a long day. A bedroom should be rid of such items as computers, televisions and other technological devices. People can ease into a nighttime routine by adjusting the room temperature to a comfortable level, which will aid in falling asleep – and staying that way. Even better, purchase a ceiling fan or a white noise machine that provides a peaceful, soothing sound.
Eating dinner well before bedtime will also help an individual fall asleep much easier. Eating right before bed often causes digestive problems as well as insomnia and heartburn. Additionally, working out before bed can create feelings of anxiety and restlessness. Endorphin levels will elevate and heart rate will increase, so the body feels awake. Schedule a workout for the morning or in the early afternoon.
Although these tips have all proven effective in improving sleep patterns, the most crucial piece of advice for poor sleepers is to try a number of different options in the hopes of finding a cure that works.