Everyone deserves a restful sleep. Whether one is a busy professional who juggles a two jobs, or a student striving to balance college and family life, sleep is a requirement that should never be compromised. Sleep is that opportunity of the body and the person’s brain to relax and recharge after a tiring and consuming day. It is also a time when the body undergoes muscle repair and memory consolidation so that you will become more energetic and prepared for the next day. Although sleep is critical to one’s general well-being, there are still millions of individuals out there who don’t get the recommended amount of sleep. According to the American Psychological Association or APA millions of individuals suffer from lack of sleep, and least 40 million Americans suffer from sleep deprivation. If you are also having a hard time getting a restful sleep, make an effort to avoid being included in the statistics. Here are some approaches and strategies you can take so you can encourage your body to a restful sleep.
Create a Sleep Schedule
Train your body to follow a sleep schedule every day, including weekends and off-days. This should provide your body an internal clock, and helps promote a restful sleep. But if you still can’t find sleep after 15 minutes, get up and do other relaxing activities. You can read a book, browse a magazine or listen to soothing music. If you feel tired and sleepy, go back to sleep. It also helps if you can create a bedtime ritual that can serve as a guide and trigger for your body to hit the bed. Do the same thing every night before you sleep. You can play classical songs, take a warm bath or read a book. Try not to use gadgets or watch TV before you sleep. According to some researches, watching TV or using the internet before sleep can affect the quality of rest.
Get Relaxed and Comfortable
You can’t get a restful sleep if you’re not relaxed and comfortable. Start by arranging your room to make it more comfortable. It means investing in a high-quality bed and pillow. You can also arrange for the best lighting system, where the temperature is just right. If you are suffering from certain medical conditions that make you uncomfortable at night, make sure you take the necessary medications. For example, if you have bruxism, you can count on a night mouth guard. This is designed as a sleeping mouth guard that can help prevent the grinding of teeth, thus promoting a rightful sleep.
Watch What You Eat and Drink
What you eat or drink will also affect the quality of sleep. In fact, if you don’t eat at all, it can become a source of sleep frustrations. Try not to drink coffee or carbonated soft drinks before you sleep since these will only keep you active and awake during the night. Forget alcohol before hitting the bed. Although a few bottles of beer will initially make you sleepy, it can actually disrupt your sleep during the latter part of the night.