5 Ways to Get a Better Night's Sleep
Sleep. It’s one of the most important factors when it comes to your overall health and well being. Getting the recommended seven to nine hours of sleep each night provides yourself with endless benefits such as:
- Better moods
- Fewer problems with depression and anxiety
- Healthier skin
- Better brain function
- Fewer problems with migraines and other headaches
- More productive and focused
- Better vision
- Less likely to develop certain kinds of cancer
- More reactive
So, all you have to do it make sure you get enough sleep each and every night. Sounds easy enough, right?
Unfortunately, for many people this is not as easy as it may sound. In fact, more than 30% of the population suffers from insomnia and strangely enough, women are twice as likely to suffer from insomnia as men. There are many factors that can play a role in insomnia such as stress, diet, medications, emotional distress, or an irregular sleep schedule. Whatever the reason is, there are things you can do to help you with these sleep issues.
Catch some more Z’s with these helpful tips to a better night’s sleep:
Allocate Enough Time for the Proper Amount of Sleep
How are you supposed to get the nightly recommended amount of sleep if you only leave yourself 5 hours in between bedtime and your wake up alarm? Sleep is so important so make sure your are planning your schedule and routine around getting a full 7 to 9 hours each night. If you know you have to wake up a couple hours earlier one morning, make sure your are getting to bed a couple hours earlier the night before to make up for the loss.
Spend More Time Outside During the Day
Exposure to the natural sunlight, especially in the early morning has been proven to actually improve your sleep cycle. So, exercise outdoors every so often, take a nice, leisurely walk around the block a couple afternoons a week, eat your meals in the park nearby. Being outdoors will aid you in getting a better night’s sleep.
Stay Away From Bright Screens
Whether it’s a bright, flickering television, your cell phone, or your computer screen, being exposed to the light emitted by those devices 1 to 2 hours before your bedtime can cause disruptions in your sleep. Not only that, but you want your body to associate your bed with sleep and relaxation, and these technical activities can cause your brain activity to elevate instead of relax.
Turn to Exercise
Getting regular exercise is proven to help you fall asleep faster and it helps you stay asleep throughout the night. Also, exercise will help you to feel less sleepy during the day. The more intense exercise you perform, the more you will reap the benefits that it has on the quality of your sleep.
Choose Wisely About What You Eat and Drink
Believe it or not, what you eat and drink throughout the day plays a huge role in the quality of sleep you get, especially what you consume right before bed. Did you know that drinking caffeine can have negative impacts on your sleep even 10 to 12 hours after consuming it? Also, eating a big meal late in the evening that consists of rich or spicy foods is known to cause stomach issues which will negatively affect your sleep cycle.
You Need Sleep for the Recovery Process
At Bella Vista Health Center in Lemon Grove, we know that the recovery process can be long and frustrating. Sleep is one of the most important factors when it comes to getting you back to your absolute best self.
Our guests and their health are our number one priority which means that we do everything we can to help with the recovery and rehabilitation process. This includes setting a comfortable and nurturing environment for our residents to achieve the best night’s sleep possible.
For more information about our nursing services, or to schedule a tour of our 5-star facility, please contact us.