Getting enough daily sleep is a struggle even during the best of times, and it turns out this is a struggle that many people are losing. The National Institutes of Health (NIH) have done numerous sleep studies over the years and they currently report that approximately 33% or 1/3 of all adults in the United States fail to get a healthy amount of sleep.
Add in the fact that stress is terrible for sleep, and stress seems to be increasing everywhere, and that’s not a good sign of anything improving anytime soon.
Better Advice for Better Sleep
While every person’s individual situation is different, what doesn’t change is that everyone needs a good amount of sleep. This is important not just for mental health, but for your physical well-being, as well!
Here are the science based tips to help struggling individuals set themselves up for a better night’s sleep.
1) Set a schedule. You want to get up and go to bed at the same times. Train your body. Yes this includes weekends!
2) Keep naps short (20 minutes max) and just don’t do it after 3 in the afternoon.
3) Avoid alcohol later in the day.
4) Avoid caffeine later in the day.
5) Stay away from nicotine at all times (if possible).
6) Exercise daily in the morning or early part of the day.
7) Late day meals should be light while any heavy meals are eaten early in the day.
8) Make your bedroom dark & quiet (consider black out shades, if needed).
9) Get a comfortable mattress read our favorite 2021 mattress reviews.
10) Create an evening routine that doesn’t include screen time
11) If you don’t fall asleep after 20 minutes, get up and do something until you get tired again. Don’t lie awake in bed – it creates bad habits.
12) Consider seeing a doctor for medical assistance if sleep problems continue
Advice for Teens Struggling to Sleep
Teenagers need even more sleep than adults. Getting proper rest during their developmental phase is crucial for social, mental, and physical well-being.
1) Don’t be afraid to try all the tips on better sleep for adults – they still apply
2) Avoid all computers, smartphones, and TVs in the hour leading up to bed
3) Don’t allow all-nighters
4) Make journal writing or planning before bed a habit (helps replace screen time)
5) Only allow 2 extra hours of “catch up” sleep on the weekend.
Improve Your Room’s Ambience
Ideally, your room should be both dark and cool. Your body needs cool temperatures at night. Otherwise, you risk having yourself wake up in the middle of the night. Try to keep your ambient temperature to around 65 degrees for the best results. Also, you want your bedroom free of ambient light and noise. If needed, you can use a white noise app on your phone to minimize distractions.
Not only do you want your room to be ideal, but you want your mattress and pillow to be comfortable. Be willing to invest in a high-quality pillow and mattress. The quality of your pillow and mattress can dictate how effective your sleep is. You want your bed to be a sanctuary of comfort. The more comfortable it is, the more you’ll want to be in it. A mattress is something you’ll be using for a good 9 to 10 years. Therefore, you want to put enough research into finding the right one and be willing to spend on one that is good for you. Find the best mattresses – Fall 2021.