5 Strategies to Get Your Sleep Back on Track

Sleep is essential to the human body, just like food and water. Unfortunately, a handful of us still doesn’t get enough sleep, hence the rising cases of sleep deprivation problems such as diabetes, high blood pressure, heart attack, heart failure, or stroke.

Adopting healthy sleep habits can help maintain the internal timings of your body and help you fall asleep and wake up more quickly. However, getting back to a regular and healthy sleep cycle can be daunting, depending on how you go about it. Luckily, there are a few steps that, if followed, can help you normalize your sleep patterns and cycles efficiently.

  1. Dedicate Bedroom to Sleep

Researchers state that your environment affects how you sleep. From temperature to light, you can sleep better in a comfortable bedroom. Your bedroom should be an oasis of restful sleep and sweet dreams. Dedicating your bedroom to sleep and making it more relaxing is one of the top strategies to get your sleep back on track.

Warm temperatures affect the quality of your sleep. If you find your bedroom hot or too sweaty, it’s time to cool it off. Opt for a ceiling fan or open your windows if you don’t want to leave your air conditioning on all night long.

Keep your bedroom dark during sleep. Darkness is essential for deep and restorative sleep. Try to cover any electric lights before going to sleep, block annoying sounds, banish the TV, and kick out other electronics.

  1. Never Stay Up

An average adult needs about 7 to 9 hours of sleep. While this may look good on paper, people still argue that the best time to sleep varies from one person to the other. Generally, it would be best if you tried to fall asleep a few hours after dark and wake up in the earlier hours of the day.

Creating a sleeping routine can help you sleep at a regular time and wake up at an average time the next day. A sleep routine is what you do before going to bed each day and can help improve the length and quality of your sleep.

When creating a sleeping routine, minimize the noise and keep your room dark and cool. Have a consistent pattern for both weekdays and weekends, and ensure that you set a time when all lights go off. Avoid taking afternoon naps as they can make it difficult for you to fall asleep at bedtime. Go slow on caffeine and other substances like alcohol, over-the-counter medicine, or heavy meals that may make it difficult for you to sleep at the right time.

  1. Use a Sleeping Aid

Sleeping aid is best for short-term sleep solutions. Sleeping aid should come in after you’ve tried following the usual tips of getting enough sleep in vain. Most over-the-counter sleeping aids contain antihistamine. Some may leave you feeling groggy or unwell the following day.

Make sure you start with a doctor so that when the sleeping aid interacts with other medications or underlying conditions, it will not cause adverse effects. Your doctor will also advise on the dosage to take. Keep precautions and side effects in mind, avoid alcohol, and take one day at a time.

  1. Relax Muscles and Release Tension

Sleepless nights can be mentally draining. All that tossing around, turning, and staring at the ceiling can leave you more stressed and tired the following day. Simple stress-relieving techniques like relaxing your muscles and releasing tension can make you feel better and calmer.

Progressive muscle relaxation requires you to sit or lie comfortably in a quiet environment, take a few gentle breaths in and out, tense muscles one at a time as you breathe, and enjoy how relaxed the muscles feel. Start with muscles in your head, neck, and then face. Keep repeating the process till you feel the relief.

  1. Prioritize Eye Health

Your eyes heal themselves during sleep, just like your brain and body. Not having enough sleep can cause dry, itchy, and bloodshot eyes. Your eyes will produce fewer tears after a night of insufficient sleep. Therefore, prioritize your eye health by reducing your exposure to light using sports sunglasses and regain healthier sleeping habits.

You Need Sleep to Function

The popularity of working from home and the overall change in the way of doing things have brought in new challenges and opportunities to improve the overall well-being. While most people crave deep sleep, note that this is just part of the overall sleep process and one of the aspects of a good night’s sleep. If deep sleep is all you desire, you can promote it by tiring your body through exercising, listening to music while falling asleep, or setting aside time to sleep each night.

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