Exhausted at the end of the day but have trouble staying asleep? You have deadlines at work, lots of personal responsibilities and try to stay up to get everything done? You’re not alone. According to the National Council on Aging, 36% of Americans sleep less than 7 hours a day.
With the effect of sleep on our overall health and mental performance, it’s important that we try to sleep better and get as much rest as possible.
Common reasons why you’re not having a restful night
- Work hours: Certain professions with demanding schedules may result in insufficient time for restorative sleep, affecting overall well-being and performance.
- Medical problems: Chronic health conditions can disrupt sleep patterns, contributing to ongoing sleep deprivation and potential health complications.
- Meeting deadlines: Stressful workloads and tight deadlines can lead to increased anxiety and sleep disturbances, impacting sleep quality and duration.
- Sleep environment: Noisy or uncomfortable sleeping environments can interfere with the ability to fall asleep or stay asleep, resulting in disrupted rest.
- Electronic device usage: Using electronic devices close to bedtime can disrupt the body’s natural sleep-wake cycle, making it difficult to unwind and fall asleep.
- Health conditions: Conditions such as depression or chronic pain can significantly affect sleep quality and contribute to ongoing sleep deprivation.
- Caregiving duties: Providing care for another person during the night can lead to interrupted sleep patterns and sleep fragmentation, impacting overall sleep quality.
- Sleep disorders: Conditions like insomnia, sleep apnea, or restless leg syndrome can disrupt sleep patterns and lead to chronic sleep deprivation if left untreated.
- Frequent urination: Conditions like nocturia can result in frequent awakenings during the night to urinate, disrupting sleep continuity and leading to daytime fatigue.
- Sleep schedule: Inconsistent sleep schedules or irregular bedtime routines can disrupt the body’s internal clock, making it difficult to achieve restful sleep.
- Low prioritization of sleep: Failing to prioritize sleep as a fundamental aspect of overall health and well-being can lead to chronic sleep deprivation and related health issues.
What the doctor recommends to sleep better
A few months ago, I visited the doctor for hotness and tingling in my arms and legs, which happened when I was sitting. Thinking it was nerve damage, or, dare I say, peri-menopause, they ran a lot of blood work for what seemed like weeks.
While I was anxiously waiting for the results, the doctor finally told me that I was fine and needed more rest.
She told me the recommended method to get restful sleep is avoiding electronics two hours before bedtime.
This seems like a good thought in theory, but Who in the world has time to be off electronics two hours before bed!?
I need to at least do all the things one must do before bed, like binge Suits on Netflix or watch the latest dances on Instagram.
So, I started a new bed regimen to help me unwind sans the Gabapentin, which has made all the difference. This is what I do …
- Listen to my ?deep sleep music? or ?Calm? app one hour before, which signals my body that it’s getting close to time.
- Get off of electronics 30 minutes before bedtime.
- Write down everything that is on my mind on a paper pad to release the busyness in my head.
- Read or listen to a boring book if I’m not asleep by then.
- Adjust my pillow to a flatter position.
Now I wake up feeling good as new, ready to take on the day! With no aches, numbness, or heat, I’m like a dancer at the Rihanna halftime show (epic!).
How to get better deep and rem sleep
Let’s look at these 9 tips for a restful night of sleep
- Turn off electronics hours before bedtime: Limit exposure to electronic devices before bedtime to reduce exposure to blue light, which can interfere with the body’s natural sleep-wake cycle.
- Get exercise during the day: Engage in regular physical activity during the day to promote better sleep quality and help regulate the sleep-wake cycle.
- Reduce interrupted noise: Minimize environmental noise disruptions during sleep by using white noise machines or earplugs to create a more conducive sleep environment.
- Use sleep aids like soft music or chamomile tea: Incorporate relaxing activities or beverages like soft music or chamomile tea before bedtime to promote relaxation and prepare the body for sleep.
- Read a boring book or listen to a boring podcast: Engage in calming activities such as reading a boring book or listening to a boring podcast to help unwind before bedtime and promote better sleep.
- Set a bedtime routine and stay consistent: Establish a consistent bedtime routine to signal to the body that it’s time to wind down and prepare for sleep, promoting better sleep habits over time.
- Talk to your doctor: Consult with a healthcare professional if sleep disturbances persist or if you have concerns about your sleep quality, as they can provide guidance and recommendations tailored to your individual needs.
- Evaluate work responsibilities and hours: Assess your work schedule and responsibilities to identify potential sources of stress or sleep disruption, and make adjustments as needed to prioritize sleep and overall well-being.
- Prioritize sleep: Recognize the importance of sleep as a fundamental aspect of health and well-being, and prioritize making time for sufficient rest each night to support overall health and vitality.
In Conclusion
Sleep is very important for our health. More importantly, what makes the biggest difference is the value of quality, restorative, deep sleep. With many tasks demanding attention, it’s tempting to be on electronics until the last minute of the night. It’s best to take steps in order to have the most restful night possible.
That leaves me wondering what I would do with all that time. What would you do with two hours without electronics before bed?
