Lack of sleep has become a national epidemic, with the Centers for Disease Control and Prevention reporting that a whopping 35% of American adults get fewer than 7 hours per night. This translates into difficulty concentrating, daytime sleepiness, and reduced productivity at work. Additionally, a chronic lack of sleep is associated with more serious problems like depression, hypertension, obesity, and heart disease.

Fortunately, a good night of sleep is certainly within your reach. With just a few simple changes to your lifestyle, you will soon find yourself drifting off for a refreshing 8 or 9 hours each night.

  1. Create a bedtime routine. For many of us, chaotic schedules contribute to difficulty sleeping. Although it may sound simple, setting a consistent bedtime is essential to good sleep quality. Your body’s circadian rhythms dictate when you get tired. Staying up late one night only to go to bed early the next can throw your internal clock out of whack and cause insomnia for the next few days. Instead, try to be consistent with your bedtime and pre-sleep rituals. Draw yourself a bath, read a book for 15 minutes, or do another relaxing activity that alleviates stress.
  2. Exercise every day. Not only is exercise great for your physical health, but it can also improve your sleep. Exercising every day is associated with increased slow-wave sleep (also known as “deep sleep”) and total hours spent sleeping. As for when you should get your exercise, it technically doesn’t matter. However, some people report that exercising in the evening keeps them feeling amped up for a few hours, so a morning exercise routine may be best.
  3. Try meditation. The most commonly cited reason for a lack of sleep is concentrating on other things. Many of us get so caught up in the stressors of daily life that we have difficulty turning our minds off at night. Practicing meditation can be a great way to slow your mind and enter a more peaceful state before going to bed.

Try sitting in a comfortable position, gently breathing in and out. Follow your breath with your mind — in, out, in, out. If you find yourself caught up in a train of thought, just return to your breath. Meditation takes practice, so start with 5 minutes per night before working upward.

  1. Enforce a no-electronics rule. The ubiquity of smartphones, tablets, and other devices makes it difficult to disengage. However, staring at a lit screen disrupts your body’s internal clock, preventing you from getting to bed. Beginning 30 minutes before you go to bed, enforce a no-electronics rule. Turn off the TV, put your phone away, and avoid looking at electronic screens. This also helps your mind disengage from daily worries and events.
  2. Avoid alcohol and tobacco before bed. Although a glass of wine can be a relaxing nighttime ritual, it is important to be careful about drinking alcohol before bed. Having more than one drink can actually disrupt your sleep. You might feel tired, but the alcohol causes you to wake up during the night and have a less restful sleep. Thus, it’s best to steer clear of evening alcohol or tobacco use.

 

Disclaimer

These statements and products have not been evaluated by the food and drug administration “FDA” and are not intended to diagnose treat, cure or prevent any disease. The products, nutrition, and or lifestyle suggestions on this site,  or in this blog or any of its written content,  you should always consult your primary care physician before taking any of these things into consideration.