Lack of sleep is common these days, and there’s often a wide variety of reasons why. If you’re overstressed at work or in your home life, or if your entire circadian rhythm is out of whack because you lack a routine, then restful sleep could be more elusive for you than it is for others. In some cases, poor quality sleep is the result of a sleep disorder, like sleep apnea, which requires a professional assessment and treatment to address. However, assuming you don’t have sleep apnea, then you may be able to train yourself to sleep better with these few tips.
A Checklist for Better Rest
- Make a schedule and stick to it – The natural rhythm of your body’s internal clock is known as its circadian rhythm, and it’s why your body feels energized and drowsy at approximately the same times every day. Going to bed and waking up at odd hours each day can interrupt this rhythm, making you drowsy during the day and unable to sleep at night. Get your rhythm back on track by waking up and going to bed at the same times every day, giving yourself at least 6-8 hours of uninterrupted sleep time every night.
- Make going to sleep a ritual – Unless you’re already exhausted, you might not be able to just lie down and automatically fall asleep, even if your circadian rhythm is fine. To make it easier, create a ritual that eases your body into relaxation mode. Take a warm bath or shower, read a book in low light curled up in your favorite chair, or listen to soft music as you drift off to sleep. Whatever you choose, avoid watching TV, playing on your phone, or looking at your laptop. The blue light from electronic devices will only stimulate your brain and keep it awake longer.
- Make physical activity a daily norm – If your day is spent mostly sitting down, then you’re naturally going to have an excess of energy some days. Even when you feel mentally drained, get up and walk around the block a few times during lunch or right after work. Exercising regularly does a number of things that help get your body and mind back on track, from burning energy to improving circulation and hormone production.
Find Out if You Need Sleep Apnea Treatment
If you make significant changes to your routine but your quality of sleep doesn’t seem to improve, then you may be suffering from a disorder such as obstructive sleep apnea. To find out if you need professional treatment to sleep better, call Houston Sleep Solutions in Spring, TX, at (281) 320-2000, or in Pearland, TX, at (832) 564-3508.