You already know that everyone needs sleep, but the quality of sleep matters just as much as the amount of sleep. This is why adequate sleep hygiene is essential. It ensures that the sleep you get counts as much as possible.
If you find yourself drinking pot after pot of coffee or taking energy supplements to beat daytime fatigue, you may need to evaluate your sleep quality. You’d be surprised at how a small change can make a big difference in your energy levels and your health.
WHAT HAPPENS WHEN YOU HAVE CONSISTENTLY BAD SLEEP HYGIENE
The effects of not getting enough sleep, or rather, enough quality sleep, can be dramatic. Research shows that lack of proper sleep can result in:
- Compromised immune system
- Cardiovascular problems
- Increased risk of colorectal cancer
- Impaired thinking
- Mood swings
- Memory loss
- Premature brain aging
As you can see, although some effects are worse than others, none of them are desirable. A lack of sleep can severely impact your life. With that being said, keep reading for ten tips that will give you better sleep.
1. SET A REGULAR SLEEP SCHEDULE.
The human body is on a circadian rhythm. This is an internal, 24-hour clock that, when functioning correctly, cues specific processes in the brain at certain times of the day. The circadian rhythm controls the wake-sleep cycle and is extremely sensitive to light, which is why people get sleepy when the sun goes down.
This clock needs to remain balanced for your health, so it’s essential to have a regular sleep schedule. Try to go to bed and wake up at the same time each day until it becomes a habit. If you need to make changes to your sleep schedule, do it gradually so that you don’t throw your clock out of whack.
2. GET THE RECOMMENDED AMOUNT OF SLEEP.
The right amount of sleep depends on your age. Babies need more sleep than the typical adult, while seniors can deal with a little less sleep than middle-aged adults. For young to middle-aged adults, the National Sleep Foundation recommends 7 to 9 hours of sleep. For seniors, 7 to 8 hours is recommended.