It is becoming apparent that for many people a good night’s sleep is an elusive goal. The ‘National Institute of Health’ estimates that around 70 million American’s are struggling with sleep problems. As a result, many of these people report being drowsy when they should be alert.
According to the average adult requires around 8 hours of sleep per night. Anything less than that and they will not be able to function optimally. But for many people that is simply not happening. However – the NIH does have some hints about how these people can better enjoy a good night’s rest.
How To Enjoy A Great Night’s Sleep
Routine is essential
Get into bed and go to sleep at the same time each evening. Set your alarm for the same time each morning.
Avoid napping in the latter part of the afternoon.
Avoid caffeine and alcohol in the evening
Do not indulge in either alcohol or drinks that contain caffeine late in the day or in the evening.
Regular exercise can help – but avoid this in the hours immediately before bedtime.
A small snack before it is time for bed is OK – and avoid heavy meals in the evening.
Make your surroundings as comfy as possible with a comfortable mattress and linen, like. Try to avoid disturbance such as noise.
Find something that relaxes you in bed.
Meditation, reading or soft music can help.
Don’t try and force sleep.
If you have not nodded off then go back to that book or the music.
If the problem persists consult a physician.
Teenagers and Sleep.
Teenagers often are stressed about lack of sleep. With good reason. They require more than an adult (around 9 hours a night). Lack of sleep can have dangerous consequences for teenagers. The National Sleep Foundation’s research indicates that lack of sleep among teenagers can lead to anxiety and depression. It may also have a detrimental effect on schoolwork and on performance on the sports field. This is to say nothing of the dangers of a tired teenager driving. This can contribute to the latest statistics which indicate that 100,000 accidents each year are caused by tired drivers.
Teenagers can also try other approaches to getting that all-important night’s rest, like:
Staying off smart devices or avoiding TV in the hours before bed.
Don’t pull an all-nighter – plan ahead so that tasks are complete in time.
Relax by making notes in a diary or organizing thoughts in the form of a list before bed – this can reduce anxiety.
Avoid sleeping in for more than two hours extra on the weekend. You need to train your body clock, no matter the day of the week.
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