How do you cope up with your sleeping needs? How much sleep do you get? Experts advise us to get at least 7-8 hours of sleep. But do they really know that there are instances that deprive you of getting enough sleep? What if you have a crying baby, too much pressure from work aching back or noisy neighbors? These are instances that will deprive you enough sleep.
The quality of sleep that you get is very important because it has an effect on your mental and physical health. In addition, it will also affect your heart health, brain, productivity, creativity and much more.
How do you know you are not getting enough sleep? The first thing that you need to know is that if you are sleeping less than 8 hours, you are not having enough sleep. Other signs that indicate your sleep is deprived include dozing off after taking dinner, struggling during an afternoon slump, feeling sleepy in a meeting just to mention a few.
Regular sleep schedule
Do you have a regular sleep schedule? If you have one, stick to it as this will help you get enough sleep. You should have a habit of going to bed and waking up the same time. This includes even weekends when most people are free from work.
Regular exercise
If you engage in regular exercises, this can be a great way to deal with the symptoms of lack of sleep and other sleep disorders. You should have at least 30 minutes of exercises but the timing should not be close to bedtime.
Warm milk and honey
This is one of the natural remedies that can help you get to sleep. You can sip warm milk and honey and forget about drinking a glass of wine to get sleep. Milk is rich in sleep-inducing amino acid that boosts serotonin which is a hormone that works natural sedative to your brain. Honey is a carb that transmits the hormone faster to the brain.
Stress management help
Many people lack sleep because different issues stress them out. It could be a demanding job, family, kids, school and much more. If stress is the main cause of you not getting enough sleep, stress management can work. It will help you know how to manage and handle stress and you can have enough sleep.
How is your sleep environment?
You need to have the best sleeping environment to promote better sleep. You can make your bedroom cool, dark and quiet for optimal sleep duration. According to sleepco.com, having the best mattress can also boost your sleep quality. You need to sleep on something that is soft and comfortable to get a perfect balance of comfort. You should also buy the right mattress to ensure you enjoy your sleep all night long.
Do not worry
Worrying too much can be the main reason why you are not getting enough sleep. If you feel anxious and wake up at night several times, the best thing you can do is to stop worrying. Doing this will help you get back to sleep faster.
Do you have a relaxing bedtime routine?
Developing relaxing bedtime routine will also enhance the quality of sleep you get. You should avoid screens, stressful talks at night or even work. You should have good routines like taking a warm shower, having some relaxation techniques or reading a book in dim light. These practices will help you prepare for sleep.
Final words
There are many signs that will show you are not getting enough sleep. Your eyes look bad, weight gain, become moody and feel depressed among others. According to National Institute of Health, an average adult should spend not less than 7 hours in a night.
Sleep depreciation comes with negative effects. These effects include reduced sex drive, difficulty handling stress, weak immune system, premature skin aging, fatigue and the list is endless. If you want to overcome sleeping problems and disorders, you can depend on the above tips I have given. They will help you if you are not getting enough sleep.
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