Millions of Americans endure sleepless nights on a regular basis. Lack of sleep does not just simply make you tired the following day, but excessive sleepiness can be both unbearable as well as dangerous. In fact, insufficient sleep may lead to variety of serious health conditions. Inadequate sleep may also be a sign of a disorder, such as restless leg syndrome or obstructive sleep apnea syndrome (OSA). While disorders such as apnea can be treated with with a mask utilized when sleeping, many consequences of sleep deprivation are irreversible and may even be fatal.
Sleep specialists recommend 8 hours of sleeping per night for adults. To help you achieve this and experience an easier time falling asleep, Harvard Medical School has published an article outlining eight methods you can use to achieve a better night’s sleep. CPAP Pro® elaborates on these “secrets” below. Whether you are suffering from insomnia, or just looking getting insufficient sleep at night, these 8 tips can assist anyone attain longer and higher quality sleeping.
1. Work Out
Exercising can have a great impact for sleeping. As working out increases the body temperature and hence decreases afterwards, the change in temperatures can prompt an easier process falling asleep. Additionally, exercising helps by lessen anxieties and making the body feel physically tired, two factors which also promotes healthier sleep.
2. Use The Bed Solely For Sleeping
Do you use the bedroom for other activities than sleeping? Working or hanging out in bed during daytime may make falling asleep harder. Remember that the bedroom should signal sleepy times to the brain, and the less it is used for other purposes, the easier it is for the brain to link the bed with sleeping.
3. Optimize the Environment
Is your bedroom properly suited for sleeping? Bedrooms should not just be completely dark and perfectly quiet, but should be comfortable and cozy. CPAP Pro® clients have oftentimes found themselves surprised when a simple bedroom change leads to weakened apnea symptoms. Try switching beds or try a new pillow! Opening a window or turning down the thermostat may likewise do wonders.
4. Create a Ritual
Numerous CPAP users who offer from sleep deprivation are recommended to create a ritual or a repetitive habit prior to bedtime. This could be a simple bath, a relaxing cup of tea, or maybe a chapter of your favorite book. However, it is best to avoid flashing screens such as cellphones, computer or tablets immediately before sleeping. Having a scheduled and routinely ritual repeated every night will soon make the brain link this activity to falling asleep.
5. Avoid Overeating
Larger meals should be avoided prior to bedtime. When eating, the body will increase its blood flow leading to an expectation of physical labor. Larger meals are best suited for morning time or dinner, when the body requires an energy boost. Furthermore, light night eating will interfere with your metabolism, potentially leading to obesity.
6. Quit Coffee
Coffee as well as alcohol are often linked to issues related to sleeping. Avoiding coffee altogether may be an option recommended for apnea sleepers, while others may want to quit coffee consumption after lunch time.
7. Avoid Stressing
Sleep deprivation can often be found in cases related to work stress. Do you find yourself over-thinking about work or studies while trying to fall asleep? In that case, you are far from alone. However, leaving work at the office and out of the bedroom can have extraordinary results. Refrain from looking at that e-mail when the phone bings, remember that your bed is your free space which only purpose is relaxation.
8. Screen For Apnea
If you have been a constant sufferer of sleep deprivation, there could be an underlying medical reason for your situation. A recent article in Forbes highlights how 80 percent of apnea sufferers remain undiagnosed. It resumes by describing consequences of untreated apnea: stroke, elevated blood pressure, arrhythmia (i.e. irregular heartbeat), heart- and cardiovascular issues.
SEE ALSO: 10 Methods For Falling Asleep Quicker!
CPAP Pro® is an apnea mask provider which is dedicated to helping obstructive sleep apnea patients regain their rest. Developers of the inventive and groundbreaking NoMask sleeping masks, CPAP Pro® has over 15 years of experience in the field. Nonetheless, none of the information provided should be used as a substitute for visiting a doctor or apnea specialist.