Ever wonder why you wake up in the middle of the night even though you are really tired? Do you believe you are doomed to receive only 4 hours of sleep a night? I am here to tell you that there are simple solutions to easily get you sleeping through the night and wake up refreshed and ready for the day. All you have to do is how you interact with your bedroom.
I am not a doctor. But, through years of dealing with insomnia and my own personal research from the Amerian Academy of Sleep Science, I have learned to obtain the best sleep I possibly can!
What is the Recommended Amount Of Sleep An Adult Should receive?
The American Academy of Sleep recommends that you receive 7 or more hours of sleep per 24 hour period.
I have been sleeping only 6 or fewer hours a night and I am Fine! What’s the problem?
Sometimes we are so used to feeling a certain way that we assume there is no other way to feel. While you may feel fine, your body is struggling. A misconception of sleep is that it is your brain’s time to “rest”, but in fact, sleeping is an active bodily process that involves almost every system in your body. In fact, crucial parts of your body such as hormone regulation and brain function are actively working while you sleep. Remember when your parents said you seem to “grow in your sleep”? That is possible, as growth hormones are secreted during this time.
So, What Can I Do To Help My Sleep Hygiene?
Go to bed and wake up at the same time–every day.
While having a 9-5 job makes this pretty easy for most people, if you work nights, are in school, or work part-time, setting a time to get up every day can be difficult. Your body loves routine. This helps your body best regulate hormones that are responsible for making you tired
Turn off the television and technology 90 minutes before bed.
I am guilty of violating both of these rules. It takes your brain time to really prepare before going to bed. Television is an active process as well as using any type of technology. When you are in bed, watching television, your brain is confused on whether you want to sleep or watch television. Sleeping hormones are not released, and you are often stuck with the “wide awake” feeling.
Soft light at night, bright natural light in the mornings.
Throw out those blackout curtains, the sun is trying to help you. Your body has a secret rhythm it uses to determine what time of the day it is. At night when you are looking at your smartphone or television, the bright light from the screen is telling your brain that it is wake-up time! If you can’t sleep reading a book or doing an activity in low-light will not disrupt your body’s rhythm. While bright light at night is negative, in the morning it is your best friend. Waking up to bright natural light instantly lets your body know it is go time! Look at your bedroom and analyze where you can wake up to bright natural light.
Still up after 20 minutes, get up.
If you are still awake after 20 minutes, get up and do something else in low light. Lying in bed wide awake while you are trying to sleep will only cause frustration. I have read, had a healthy midnight snack, or just simply rested somewhere until I was ready to try and sleep again.
Staying up all night? It Might Be Time To See A Doctor.
There are many sleeping disorders such as insomnia that cause you to not obtain optimal sleep. While doing the above sleeping hygiene tips help, a medical assessment may be necessary. Talk with your general practitioner and ask about recommendations for a specialist.
Do you have sleep suggestions? Do you have a question to ask? Do you want me to do research on a certain topic? Leave a comment and follow!