You don’t have to be a sleep expert to have heard about the 8-hour rule regarding this topic. In short, everyone should be getting this amount of shut-eye.
Of course, the long story is that this can be almightily difficult. As blissful as a restful night can be, it’s something that alludes to many of us.
This is starting to concern experts, health insurance companies, and everyone involved in the medical profession. Put simply, a lack of sleep can contribute to countless other issues and is very serious business.
Bearing this in mind, let’s now look at some methods you can try if you struggle to get enough shut-eye.
Establish a regular sleep schedule
This is easier said than done, but it is crucial in getting sufficient shut-eye. By going to bed and waking up at the same time every day, your body will start to get into a rhythm.
This is often disrupted when we have a hectic week or are on holiday. However, if you can make a concerted effort to stick to a routine, it will help you get into a better sleep pattern. Unfortunately, there’s no such thing as “making up sleep.” Don’t try and fall into the trap of having a long night’s sleep to offset the effects of shorter ones; consistency will always work better.
Avoid caffeine and alcohol before bed
Unsurprisingly, both of these substances can impact our ability to fall asleep. Caffeine, in particular, is a stimulant and can keep us awake for longer than we intended. Alcohol, on the other hand, can make us feel drowsy, but it also interferes with our sleep cycle.
Sure, that infamous beer before hitting the pillow might feel like an ingenious solution to send you to the land of nod. In reality, it has the opposite effect, though – and you’ll wake up feeling far worse.
Remove the blue screen temptations
This is becoming more and more of an issue in our modern world. With screens becoming ever-more present in our lives, it’s no wonder that people are struggling to get a good night’s sleep.
These devices’ blue light can interfere with our natural sleep rhythms. So, if you can, try to avoid using screens in the hours leading up to bed. This means no checking of emails or social media in the evening.
Keep a notepad by your bed.
This one is for all you night owls out there. If you find that you are frequently waking up in the middle of the night, it can be helpful to keep a notepad next to your bed.
This way, you can document anything on your mind or anything you need to remember for the next day. This can help clear your mind and stop you from constantly waking up throughout the night and getting enough shut-eye.
Featured Photo by Brett Jordan on Unsplash