#Health & Fitness

You’re Not Getting Enough Sleep—Here Are 20 Ways To Fix It

by admin

You’re Not Getting Enough Sleep—Here Are 20 Ways To Fix It

Anywhere between a third and 40% of all Americans are getting less than the recommended 8 hours—which makes you more susceptible to injury, disease, or even being involved in a car crash. It's time to finally catch some ZZZs!

 

Exercise

 

 

Not only will exercise help you get in better shape, feel happier, and make you stronger, it will also help you sleep. And whether you prefer doing aerobic exercise or prefer strength training, both have been proven to help improve sleep.

 

Stick To A Schedule

 

 

Studies show making a consistent bedtime and sticking to it, along with having a steady daily schedule, can going a long way towards improving your sleep.

 

Get Some Vitamin D

 

 

Until recent history, humans were out in the sun frequently. Now we're stuck inside working desk jobs and enjoying some cool air conditioning. But if you want better sleep, it's important to get outside. Better yet, enjoy that sun exposure during the mornings to help reset your biological clock.

 

Avoid Artificial Light

 

 

More specifically, avoid bluelight. Bluelight is the light that is emitted from certain electronics like your cell phone and TV, and it's known to harm sleep.

 

Make A Caffeine Curfew

 

 

Caffeine, the stimulant found in coffee, soda, and energy drinks, is known to give you energy and raise alertness. It's also known to keep you tossing and turning at night if you drink it too close to bedtime. Keep aware of how long caffeine affects you and make sure to stop drinking it after a certain time that works for you.

 

Meditate

 

 

Mindfulness meditation has been shown to fight off insomnia, improve fatigue, and depression. There are many apps, such as Headspace, than can help you learn and ease your way into meditating.

 

Cut Out Booze

 

 

Sadly, your favorite alcoholic drink might be affecting the quality of your sleep. Studies show booze reduces REM sleep, an important restorative stage of sleep.

 

Read Before Bed

 

 

Reading has many benefits, one being that it’ll help you sleep better. Just make sure you don’t pick a book that’s too good, or you might sacrifice sleep for plot lines.

 

Keep Your Room Dark

 

 

Light affects your circadian rhythm, so when it’s nighttime and you want to be sleeping, there shouldn’t be any light. Stick to sleeping like our prehistoric cave dwelling ancestors did, in complete darkness.

 

Put The Phone Down

 

 

Smartphones can take amazing pictures and allow you to tweet out your thoughts to the world, but it can also wreck your sleep. Many experts suggest keeping your cellphone in a different room at night.

 

Try Cherry Juice

 

 

Research shows that tart cherry juice can increase sleep time by as much as 90 minutes in older adults. It’s also been suggested to have anti-inflammatory properties that can help reduce pain. Win/win.

 

Chill Out

 

 

Keep your room temperature cool, but not too cold, for a better night of sleep.

 

Wind Down With A Warm Bath

 

 

Warm baths are awesome as it is, but they’re even better when you find out that they can improve your sleep.

 

Try Yoga

 

 

Here are some yoga poses than can help calm you before bed. Namaste.

 

Get Up If You’re Not Tired

 

 

Instead of tossing and turning when you can’t sleep, get up and do a relaxing activity until you’re ready to try going back to bed.

 

Journal

 

 

Journaling can help clear your mind, improve your happiness, and help you sleep.

 

Don’t Sleep In On Weekends

 

 

It’s tempting, but sleeping in on the weekends won’t help you catch up from lost sleep and can disrupt your sleep routine.

 

Make Some Love

 

 

Having sex can definitely help you get down on some good sleep tonight.

 

Try A Magnesium Supplement

 

 

Many people are magnesium deficient and taking a magnesium supplement has helped many in improving their sleep.

 

Don’t Take Long Naps

 

 

Naps have many benefits, but they can also have negative effects on your nighttime sleep. 20-30 minute power naps are your best bet.