Everyone knows that you are supposed to prioritize sleep, achieving the gold standard of 8 hours every night if possible. However, many of us struggle to get to sleep every night and suffer a host of problems as a result, the least of which being mood swings, fatigue, and anxiety. Make this the week that you start enjoying truly restful sleep! Here are three sleep specialist-recommended ways to get some much-needed shut-eye.
Avoid alcohol and tobacco use for at least two hours before bedtime.
Alcohol may cause you to become drowsy, but it has a strong rebound effect that could cause you to wake up again in the middle of the night. Smoking impairs your normal restful breathing, which can spell disaster for your sleep habits and can even lead to harmful, long-term effects, like sleep apnea. Not to mention, both habits often result in heartburn and indigestion, which are typically minor ailments can be extremely disturbing when experienced in the middle of the night.
Curb your mid-day napping habits.
It’s hard not to love a good nap. Yet, those very naps that make you feel extra-perky in the middle of the day can all too easily inhibit your nighttime rest. To counteract this, limit napping to no more than 30 minutes. Long, frequent naps just serve to reduce nighttime sleep and will exacerbate any problems you already experience with getting to sleep and staying asleep.
Stick to a sleep schedule – even on the weekends.
Ever notice how chronic early risers never seem to be able to sleep in? That’s because their circadian rhythms – or natural, internal processes that regulate the sleep-wake cycle – prevent them from doing so! To jump-start your circadian rhythm, or fix one that’s out of whack, make an effort to get up at about the same time every day, regardless of when you went to sleep.
Worried about your sleep cycles? At Jefferson on the Lake Apartments in Olathe, Kansas, we hope that these tips will help our residents discover much-needed relief!