When was the last time you slept between seven and nine hours in one night? That’s the minimum amount of sleep medical professionals say adults need to work at their best. When it comes to physical and emotional health, obtaining an adequate amount of sleep every night is one of the most important things you can do for your body. Your body heals its heart and blood vessels while you sleep. That’s also when the brain improves learning, decision-making, creativity and information retention. Lack of sleep can increase the risk of health problems, such as heart disease, high blood pressure, diabetes, stroke and obesity. Lack of sleep can also cause irritability, stress and increase the risk of anxiety and depression. Without sufficient sleep, you aren’t able to function fully or carry out your daily tasks to the best of your ability. Here are some easy tips for getting a good night’s sleep.
Turn off the Technology
In today’s society, electronics play a huge role in how we communicate with each other. It is a great way to share and stay connected with people. However, your television, phone or tablet can negatively affect your beauty sleep. The bright light that emits from screens stimulates the brain and signals it to stay awake. It is recommended to turn off screens an hour before heading to bed. Try reading a book or listening to music before bedtime to relax and unwind.
Avoid Napping
As tempting as it may be, napping during the day can make it more difficult to fall asleep at night and create inconsistency in your sleep schedule. When you hit the mid-afternoon slump, go for a walk, listen to upbeat music or drink a glass of ice water to keep your body awake. If you must nap during the day, it’s best to nap for 20 minutes or less so you’ll wake up feeling refreshed instead of drowsy.
Make a Routine
Your body has something that is called a circadian rhythm, or an internal clock, that helps you fall asleep and wake up more easily if your sleep schedule is consistent. Go to bed and wake up at the same time every day, even on the weekends. Set your alarm clock for the same time each day and avoid hitting snooze. This process may be challenging at first, but over time, it will help you to get an even more refreshing night of sleep.
Work Out Early
Any sort of physical activity has several health benefits, including better sleep at night. However, working out in the evening provides an energy boost that could interfere with your ability to fall asleep quickly. Finish exercising three to four hours before your scheduled sleeping time so your body has enough time to unwind. If you do need to unwind and move your body after a long day at the office, yoga is a great option that will calm you down and help you fall asleep.
Am I a Candidate?
Determine if you are at risk for developing or already have symptoms for venous disease.