If you can’t sleep well, you are missing out on several health benefits, some of which include…
- Improved memory.
- Curbed inflammation.
- Clearer thinking.
- Superior work performance.
- Healthier weight.
- Less stress and heightened mental health.
While there is a long list of sleep benefits, many of the patients I speak with are not getting enough rest. Whether it’s mental chatter or a chronic pain that keeps people awake, millions of people experience devastating side effects of lack of sleep.
These side effects include:
- Irregular heartbeat.
- Mental sluggishness.
- Low sex drive.
- Poor work performance.
- Rapid aging.
- Weight gain.
Luckily, there is something you can do about poor sleeping habits.
Get more exercise.
Exercise has obvious benefits, but an often forgotten one is better sleep. When you ramp up your endorphins and drain your body’s stored energy, you will fall asleep faster and not wake up until the right time.
You may experience sleep problems if you’re working an office job and don’t get enough physical activity.
Establish a bedtime.
Your body is a creature of habit. When you establish a set bedtime, your body will become accustomed to the tradition. Think of it like Pavlov’s Dog—when you see a trigger, your body releases a response.
In concrete terms, when the clock hits 10:00 or 11:00, your body will become tired.
Turn off distractions.
Scrolling through your Facebook or Twitter feed at night does not put your mind at rest. Whether it’s shocking information, something funny and entertaining, or disturbing news about a family member or friend, social media keeps you awake.
Other distractions include…
- Television or movies.
- A messy room.
- Heating or cooling that’s not to your comfort level.
- Abrasive sounds, such as traffic.
Find your comfort level.
If your mattress is not comfortable, you will struggle more as you try to sleep. (Not to mention, this can cause bodily aches and pains.) Find a sleeping arraignment that is to your liking.
Try out firm and soft mattresses, so that you can see what suits you best.
Avoid large meals at night.
Indigestion and heartburn will keep you up—not to mention, you shouldn’t have to suffer the physical discomfort.
When you bypass large meals at night, you will also foster greater weight loss, as your body will have fewer dormant calories to burn as you sleep.
Turn down the heat.
Studies have shown time and time again that sleeping in a cooler environment enhances your rest. You don’t have to freeze to death—simply turn down the thermostat a couple of degrees to get better rest.
If you need help with your sleep schedule…