You know the feeling. You haven’t gotten a good-night’s sleep. You’re groggy and irritable. You’re having trouble with memory. You just can’t seem to concentrate. You cannot wait until your head hits the pillow because you’re just so exhausted. Sleep is so essential that depriving an individual of sleep has even been used as a form of torture!
In addition to producing an overall feeling of fogginess, inadequate sleep can impact
- relationships, causing you to feel moody and more susceptible to have conflicts with others.
- quality of life, wherein you might become less likely to participate in normal daily activities or to exercise.
- mental health, resulting in issues like anxiety and depression.
- serious health problems like high blood pressure, diabetes, heart attack, heart failure or stroke.
Data from CDC surveys indicate that nearly a third (32.5%) of adults fail to get a sufficient duration of sleep on a regular basis. And the National Sleep Foundation says that half of all Americans report feeling sleepy during the day between three and seven days per week.
Now that we know a bit about the impact of poor sleep, let’s discuss what “healthy” sleep looks like. The National Sleep Foundation states that healthy sleep requires adequate
- duration of 7-9 hours per night for adults.
- timing that is aligned with circadian rhythms (involving integration between your body’s internal clock and cues from the environment).
- continuity, with minimal disruption in order to cycle through all four sleep stages.
If you’re sleep isn’t meeting these requirements, here are some tips for getting more shut eye:
- Stick to a schedule. As much as possible, try to fall asleep each night and awaken each morning around the same time. Limit daytime naps.
- Establish a relaxing bedtime routine. This might include a bath or shower, reading a book, meditating, journaling, practicing progressive muscle relaxation, etc.
- Be mindful of what you eat and drink. Heavy meals consumed shortly before bed can cause discomfort. Alcohol and caffeine can interfere with sleep.
- Create a peaceful space for rest. Ensure that the room where you sleep is dark and quiet. Also, the temperature and furniture should be comfortable.
- Exercise regularly. Physical activity increases the homeostatic sleep drive, encouraging the body’s natural tendency to relax into sleep. Exercise also helps decrease stress and exercising outdoors can reinforce circadian rhythms. (Avoid high intensity exercise two to three hours before sleep.)
If stress and anxiety are preventing you from getting the sleep you need, the professional counselors at Travco Behavioral Health can help. Contact us today!
