If you do not feel alert and energized during the day, it is most likely connected to how you slept the night before. Many people may not know how crucial a good night’s sleep is to their daily performance. If you are not well rested, you are more likely to have less focus and concentration, have health problems later, are more likely to have a car accident and many more issues. Most people have had trouble sleeping at least once or twice in their lifetime. If you are a parent, you know what it is like to be sleep deprived first hand! Personally, I have horrible insomnia, which runs in my family. I will lay in bed, toss and turn, stare at the walls and maybe get 3-5 hours of sleep. If you can relate, here are 3 tips to sleep better at night:
3 Ways To Sleep Better
- Get A Sleep Schedule: Getting a sleep routine in place is one of the biggest keys to sleep better at night. If you go to bed at night and get up at the same time each day, your body will get adjusted to that schedule. If you are going to nap, be smart and only nap about 45 minutes or you will have trouble falling asleep at night.
- Get Active: Being active during the day is a great way to ensure a good night’s sleep. Once I started exercising, I began to sleep longer and have a more restful sleep at night.
- Make It A Habit: We must have good bedtime habits in order to sleep well at night. Many of us are so technology oriented, we use our devices up until bedtime. This is a huge no-no when trying to sleep better. A quiet mind is a restful mind, therefore sleeping better at night. We should also keep the TV out of the bedroom as well. Drinking a sleep inducing tea like Chamomile or Valerian will help you fall asleep and it is non-addictive.
Here is a more detailed list of sleep tips compiled by Philips Healthcare:
In honor of World Sleep Day 2014, Philips Healthcare has created their Sleep Powers Initiative for 2014. This will help raise awareness on how important sleep is and how it effects virtually everything we do. Their commitment will focus on improving the lives of patients who suffer from sleep disorders and how we can all make simple lifestyle changes to help us sleep better at night. World Sleep Day is a yearly event to celebrate sleep and remind us how important sleep is to a healthy body, mind and soul. It is organized by the World Association of Sleep Medicine (WASM). WASM has a goal to educate others on better sleep habits and encourage research in the area of sleep medicine.
Philips is dedicated to increase the awareness of how serious sleep disorders are and how harmful they can be to our health. Many Americans suffer from such disorders as sleep deprivation, Obstructive Sleep Apnea (OSA) and my problem, insomnia. These disorders can lead to such health problems as hypertension, heart disease, stroke and diabetes. It can also lead to decreased alertness, attention, and concentration, as well as and lowered performance at work and school. Philips has made a commitment to screen one million people for OSA over a 5-year period. It is estimated more than 100 million people suffer from OSA, yet 80% are diagnosed. They have also created the Sleep Quiz below to help you score score your quality of sleep based on your answers to a few simple questions. For further information, you can visit the assessment information on the World Sleep Day website.
The symptoms of OSA include:
- Loud, disruptive snoring; gasping or choking during sleep
- Excessive daytime sleepiness
- Morning headaches; memory or learning problems
- Feeling irritable and not being able to concentrate on your work
- Mood swings or personality changes; perhaps feeling depressed
- Dry throat when you wake up and frequent urination at night
To help lessen my symptoms of insomnia, I have started to exercise, am not taking my electronic devices in the bedroom and drink Chamomile tea before bed. One USA reader who took the sleep quiz will win a $25 Visa GC.
What was your Sleep Quiz score and what did you learn about your sleep habits?