When things are busy in day-to-day life, sleep seems to be the first thing to go. Our thought is that by shaving a few hours of sleep off, we will have more hours in the day to do things. However, sleep is essential to being the best version of us each and every day.
Sleeplessness can also cause you to be accident prone due to a decrease in your awareness. If you experience any minor illnesses or injuries while struggling to sleep well, find your local CareNow® for fast and quality urgent care.
Signs Of Sleep Deprivation
When you are sleep deprived, your emotional health suffers. Sleep loss, no matter how little, can affect mood and outlook. Even more, when you are stressed or anxious, it may be harder for you to fall asleep, causing further sleep deprivation. The cycle can be nasty, but by getting one good night of sleep, your mood can be turned around.
- Decreased productivity
Lack of reasoning, focus and productivity are major signs you need more sleep. One study showed that, each year, insomnia costs the American economy $63.2 billion in lost productivity. While it may seem smart to stay up late working on that presentation or crunching those numbers, sleep may be more beneficial.
- Weight gain
If you are sleeping less than six hours each night, you are more likely to be overweight, studies show. This is due to a reduced level of leptin, an appetite-suppressing hormone, along with an increase in the hunger-stimulating hormone ghrelin. There has also been a recent link to lack of sleep and Type 2 diabetes.
If you are feeling exhausted during the day, it’s a major sign you’re not getting enough sleep. Feeling like you need a continual flow of caffeine and nodding off in boring meetings are only a couple of symptoms – unfortunately there are more serious places to be drowsy, such as behind the wheel. Falling asleep behind the wheel causes up to 6,000 traffic fatalities each year.
How To Fall Asleep Faster And Stay Asleep Longer
Having trouble falling asleep and getting a complete night’s rest? Everyone has experienced trouble sleeping at some point in his or her life. We’re here today to help guide you to dream land! We’ll be discussing your ideal sleep temperature, how to unwind, sleep schedules, a quick exercise and more! Sweet dreams:
- Keep a Cool Room
It’s a fact, adults get a better night’s rest when sleeping in a room set to the ideal temperature. What is that temperature you ask? Several studies report that humans sleep better in a cool environment. According to SleepFounddation.org, your ideal sleep temperature somewhere is around 65 degrees Fahrenheit.
- Don’t Harp on The Day
Bedtime is supposed to be a time to relax. Lying in bed while reflecting back on negative events that happened earlier that day is no way to relax! If you had a stressful day, try to forget about it. Focus on something that makes you happy.
- Stay on Schedule
Falling to sleep should be part of your daily routine. Have you added bedtime to your schedule each day? Going to bed at the same time will help you fall asleep faster.
- Try a Deep Breathing Exercise
Health.com has a terrific exercise to help prep your body for bed. See if it sends you to sleep:
“Curl your toes tightly for a count of seven, then relax, Repeat through each muscle group, working up from your toes to your neck.”
- Turn Off All Distractions
Your bed should be a place where you sleep. Not watch TV or browse the Internet (even our blog). Before going to bed, turn off all your devices, or leave them in a different room. Electronics are great to have around while you’re awake, but create distractions when it’s time to sleep.
Non-Prescription Sleep Aids To Try
You know you aren’t getting enough sleep when your attitude begins to suffer, when you feel tired all day, and when any kind of exertion sounds impossible. You may be suffering from financial worries, relationship problems, an illness, or other situation causing your quality of sleep to suffer. You can avoid getting a prescription to help you sleep by using these sleep aids instead.
- Avoid Alcohol
Alcohol is a depressant, so it seems like a nightcap would help you sleep better. However, alcohol reduces your quality of sleep. Drinking before bed is likely to wake you up a few hours into the night instead of helping you sleep soundly all night long.
- Don’t Eat Just Before Going to Bed
Big meals late at night will not only cause you to gain weight because the calories aren’t burned off, but they also keep your stomach busy digesting, which may keep you awake. Also avoid spicy or acidic foods at night because these can lead to heartburn and other stomach trouble.
- Don’t Sit Up in Bed and Watch TV
Sitting up will keep you awake, so if you insist on watching TV to help you fall asleep, get into a comfortable reclined position to enjoy your show. When you find yourself nodding off, shut off the program, turn out the lights, and go to sleep with a completely relaxed body and mind.
- Maintain a Quiet, Dark, and Comfortable Bedroom
Your room should be separate from active parts of the home so you can sleep despite what other members of the household are doing. Shut the blinds, close the door, and climb into your comfortable bed with only relaxing thoughts in mind. You will also find it easier to fall asleep if you go to bed and get up at the same time every day.
- Over the Counter Melatonin
Sleeping pills, even over-the-counter varieties, should be used as a last resort. One option is called melatonin, which is a hormone that the body naturally creates. The manufactured version of this hormone is most effective for people needing to sleep at odd hours due to work shifts or for those experiencing jet lag. This supplement should be discussed with a doctor when considered for people under age 20 or for those who are pregnant or breastfeeding.
CareNow® Can Help
If you’re worried about the amount of sleep you’re getting, consider talking to a doctor who can recommend ways you can get more sleep. For any minor illnesses or injuries you experience while struggling to sleep well, please come visit our facility for the care you need.
Be sure to utilize the Web Check-In® to avoid the waiting room on your visit!Web Check-In®
Disclaimer: Patients’ health can vary. Always consult with a medical professional before taking medication, making health-related decisions or deciding if medical advice is right for you.