Tips for better sleep
Excessive daytime sleepiness affects about 1 in 5 Americans according to a 2019 study by the National Institute of Health. The study found that Americans experience significant effects on their mood and physical health due to feeling sleepy an average of three days a week.
Your body may be trying to tell you that you are not getting enough sleep. It may be raising red flags that require your attention. You must recognize these red flags and implement actions that will ensure you get an effective night’s sleep. In some cases, excessive sleepiness may be due to a sleep disorder or another underlying health condition so speak with your doctor before taking action.
Sleep plays a critical role in memory, helps to ensure a strong immune system, and helps the body repair itself. It’s normal to feel sleepy on occasions, especially after a long day, but frequent days of sleepiness are a real concern and can have significant effects on your life.
“Car accidents or getting fired from work are examples of what happens if you don't deal with excessive sleepiness”
So, what are the symptoms of excessive sleepiness?
Trouble staying alert
Feelings of irritation
Memory problems
Trouble focusing
Difficulty making decisions
Slower reaction times
fatigue
Tips for dealing with excessive sleepiness?
Eat a healthy, balanced diet
Limit nighttime snacking before bed
Limit caffeine and alcohol intake
Limit electronics 2 hours before bedtime
Exercise regularly
Create a relaxing sleep environment
Keep a consistent sleep schedule
Reduce your stress
Tip 1 – Eat a healthy diet:
Having too many calories or fat in your diet may make it harder to get enough sleep, as do diets lacking key nutrients like calcium, magnesium, vitamins A, C, D, and E. Some foods reduce inflammation and soreness, which helps you get to sleep.
Tip 2 – Limit food intake before bedtime:
You should avoid large meals before bed. Your body will be hard at work digesting food instead of repairing the body and other key functions that occur during sleep.
Make sure you avoid these foods before bed.
Sweets and Excessive Carbohydrates
Fatty, Spicy, and Acidic Foods
Caffeine and Alcohol
If you must snack before bed then try one of these items that will help you sleep.
Banana with Almond Butter
Protein Smoothie
Oatmeal
Fruit
Nuts and Seeds
Yogurt
Tip 3 - Limit caffeine and alcohol intake:
Avoid consuming nicotine and caffeine in the hours leading up to bedtime. These stimulants can keep you feeling alert when it’s your normal time for sleep. Alcohol can also be problematic for sleep. Many people think drinking helps sleep because of alcohol’s sedative properties, but you may experience sleep fragmentation as your body processes and breaks down the alcohol.
Tip 4 - No electronics 2 hours before bed:
Televisions, computers, cell phones, and other electronic devices emit a blue light that can interfere with sleep. For best sleep results, keep these devices out of your bedroom at all times.
Tip 5 - Regular exercise:
Moderate exercise in the morning or early afternoon can help you wind down and fall asleep more easily at night. The official guideline is to get 150 minutes of moderate-intensity exercise per week. Mix cardio and weight-bearing exercises. Cardio exercise is known to reduce blood pressure, which in turn can help you relax.
Tip 6 - Optimal bedroom atmosphere:
Your bedroom should have a relaxing effect when you are ready for sleep. You should keep the lights dim and reduce exposure to outside noise. A comfortable temperature is also key; experts generally recommend 60 to 67 degrees, though 65 degrees is considered the ideal.
Tip 7 - Strict sleep schedule:
Go to bed and wake up at the same time each day. This includes on the weekends and when you’re traveling or on vacation.
Tip 8 – Reduce your stress:
Breathing and meditation exercises can help to relieve stress. A good breathing method can change your mood and have you more relaxed within minutes, which can help you sleep better.
We seem to schedule everything else, so why not schedule some time for you. Take time to do things that you enjoy doing such as a hobby, bike riding, walking, reading a good book, or having lunch with a friend.
When we take care of our health and happiness, we become better friends, spouses, and parents. Get outside and enjoy the sunshine. Sunshine boosts the hormone serotonin which can have a positive effect on mood.
Summary
The bottom line is you can control getting better sleep by incorporating exercise, eating a healthy diet, and limit negative effects 2 hours before bedtime. These actions can improve our mood and sense of wellbeing while cutting down on the negative effects of stress. Remember, some sleep issues are caused by serious medical conditions that require a doctor’s intervention.
Contact us if you need help developing a plan to get better sleep at Tips4Living.org/consulting.
Sources for this article:
National Institute of Health - www.ncbi.nlm.nih.gov/pmc/articles/PMC6692391/
National Sleep Foundation - www.sleepfoundation.org/insomnia
