The importance of sleep has been a subject of interest for decades. A lack of sleep has been linked to an increased risk for depression and other mental health issues. On the other hand, we all know that sleep helps improve focus, mood, and productivity. So why do we feel so exhausted after a solid night's rest?
To learn the science behind our need for sleep, check out this great article by the National Sleep Foundation. The authors of the article did a massive study using several metrics to determine the effects of sleep on our lives. Some of the topics covered in the article include the following:
Sleep Duration - What is optimal?
Sleep Cycles - How our sleeping patterns affect our daily activities.
Sleep Quality - Why do we sleep?
Sleep Disorders - What does poor sleep look like?
Sleep Architecture - How does sleep architecture affect sleep quality and our ability to stay asleep?
Brain Structure and Function - How the brain changes over time and how this relates to sleep.
Steps to Get Your Sleep Back on Track
While getting a good night's sleep isn't rocket science, there are things you can do to make sure you get the best sleep possible. Here are some steps to getting back on track:
Create a sleep schedule. This will include going to bed and getting up at the same time every day. Try to avoid the weekends, unless you're really committed to making sure you have enough sleep. You don't want to disrupt your sleep cycle too much.
Get rid of screens at least 30 minutes before bedtime. It's easy to find yourself glued to your phone or computer screen before you go to sleep. Don't try to force yourself to go to sleep earlier if you're unable to do this. Instead, set a specific time to start winding down from your screens.
Do something that's calming for you. Reading a book, listening to music, meditating, or spending time alone can be great stress relievers. If you struggle with insomnia, consider investing in a white noise machine. These machines create random background noise, which can help keep you more focused during the night.
Avoid caffeine, nicotine, and alcohol close to bedtime. Caffeine can have a stimulant effect on your body that can interfere with your sleep cycle. Alcohol can also cause fatigue, leaving you more likely to wake up. Nicotine can cause a sudden spike in blood pressure and wake you up. Don't wait until bedtime to give up these things either.
Exercise regularly. Even light physical activity can help improve your sleep. Exercise can also improve your mood and release endorphins, which help you fall asleep faster.
Learn to relax. There are various techniques you can try to help your body relax. These include:
Excellent. I. Need more sleep