Sleep Tips: How to Sleep Better

Different studies have found between one-quarter to one-third of Americans suffer from severe sleeplessness although only 30% of them visit a doctor for the problem. Getting a quality night's sleep is more important than you think. The average adult needs to seven to eight hours of sleep per night. If you get less than the recommended amount, it can result in health problems. Some of these health problems include: cardiovascular disease, strokes, weight gain, diabetes, and more.

Consequently, if you want to be healthy, getting the proper amount of sleep is crucial. However, many things we do nowadays affects the quality of sleep. By implementins these sleep tips on how to sleep better, you will probably not only feel more refreshed and alert during the day, you will improve your health too.

• Light - Sleeping with a light on at night can affect the quality of sleep by affecting the levels of melatonin. Melatonin, called the sleep hormone, induces sleepiness. It's produced in the darkness and halts with morning light. Unfortunately, melatonin is not only affected by sunlight, indoor lighting can affect it too. In fact, it not only affects sleep, researchers have found a link between light at night and depression, cancer, blood pressure, and diabetes. In addition to indoor lighting, Even light from the computer, television, or an alarm clock can impact sleep. Consequently, when you go to sleep at night, it's better to have a totally dark room.
• Room temperature - Research has found the optimal room temperature for sleep at night is between 60° and 68° F. If the temperature is above this or below this, you may suffer from restlessness and insomnia.
• Avoid eating before bedtime - Eating before bedtime
• Exercise - Although exercise can help you sleep better at night, if you exercise too close to bedtime, it can keep you up. Avoid exercising within five hours of bedtime.
• Noise - Although the research on the effect of noise is limited, it is believed that ambient sound impacts the quality of sleep. However, white noise can help drown out sleep-disturbing noises.
• Medications - Different medications can affect the ability to sleep. Unbelievably, while the lack of sleep can increase high blood pressure, some blood pressure medications affect the ability to sleep.
• Avoid the use nicotine, alcohol, and caffiene - All of these chemicals can interfere with the quality of sleep and cause increase awakenings at night.
• Naps - While a short nap of 20 to 30 minutes can make you feel more alert and refreshed, if you nap too long or too late in the day, it can make it more difficult to fall asleep.
• Maintain a regular sleep schedule - Waking up or going to bed later than normal can impair your ability to fall asleep the next day. Strive to maintain the same awakening times and bedtimes.

Don't struggle with a lack of sleep and fatigue if you don't have to. By implementing these sleep tips, you can enjoy a better night's sleep, better health, and feeling more refreshed and alert during the day.