It is a well established fact that everybody needs regular sleep in order to maintain mental and physical health, however research is ongoing as to the exact effect sleep, or lack of it, has on the human body. It has been suggested that chronic sleep problems can result in an increased risk of developing heart disease, high blood pressure and cholesterol, strokes, obesity, and diabetes. Getting a good sleep at night is vital, but for many people this is easier said than done.
The general consensus within the medical profession is that most adults require around seven or eight hours of peaceful sleep each night to feel refreshed and energized the next morning. This is often difficult to achieve in the fast pace of the modern world. Longer working hours combined with twenty-four hours entertainment availability means that many people find it difficult to relax.
It is not uncommon for people to sleep for only four hours a night or less. The situation is made even worse when people suffer from identifiable sleep disorders such as insomnia. Experiencing extended periods of sleeplessness can not only lead to the health issues previously mentioned, but will also leave you feeling tired, stressed, and unable to function on a daily basis.
Thankfully there is advice available for those people experiencing insomnia and general problems with sleep. If you have been worrying about how to get to sleep at night the following tips may be of some help to you.
Create a Relaxing Environment
There should be as few distractions as possible to allow you to get to sleep. Obviously your bed and pillows should be comfortable. Your bedroom should be dark and quiet, so avoid having any ticking clocks where you can hear them. The room should also have a pleasing ambient temperature. If it is too hot or too cold you will feel so uncomfortable that you will be unable to fall asleep.
Establish a Routine
Your body has an internal clock. If you go to bed at a different time each night it is no wonder that you find it difficult to unwind. If you establish a routine for going to bed then your body and mind will naturally become programmed to wind down at night, making peaceful sleep much easier to attain. It is useful to try to relax as part of your pre-bed routine, perhaps by taking a warm bath or reading a book. It is also important to get up at the same time each morning to keep your inner clock regulated.
Exercise During the Day
It makes sense that if you exert yourself more during the day your body will be ready for rest come bedtime. Regular exercise will also be extremely beneficial in maintaining your health, as well as relieving any feeling of stress that may be preventing you from getting to sleep.
Eat and Drink Well
Try not to over-indulge on food and drink, especially close to bedtime. In particular it is best to avoid alcohol, and stimulants such as coffee or other caffeine based drinks. Warm milk can be a good alternative as a late night drink. If you are a smoker who can't sleep then it is advisable to quit, as your body craving nicotine can lead to restless nights.
Deal with Issues Before Bed
Lying in bed worrying about the stresses of the day is a guaranteed way to avoid sleep. Deal with any issues, such as bills to be paid, well in advance of going to bed. This will leave your mind clear to relax into a state of sleep. Finally, if you still can't sleep don't lie there worrying about it, as this will only make the situation worse. Instead, get up and do something to productive until you are tired enough to try again to fall asleep.
If you struggle to get to sleep at night then it is important that you take action to rectify the problem. Your health might depend on it, and you will feel much happier as a result.