The statistics according to the Center for Disease Control and Prevention claims that almost 30 to 40% of men and women sleep less than 7 hours every night. 1/3 of adults falls asleep unintentionally during the day for the past 30 days. Ironically, more than 41,000 people become killed or injured because of falling asleep or nodding off behind the wheel every year.
The statistics are pretty shocking, we must admit. It’s not easy to sleep for solid 7 hours, especially these days when we’re stressed and worried about everything. We’re surrounded by computers and numerous other devise which emit light and mess with our circadian rhythms, causing constant problems.
Exercise early in the day.
According to experts, we need to have at least three hours of workout between our bedtime and workouts. The best thing we can do is to exercise when we get up in the morning. It doesn’t matter how old we are, it has to be a priority because it will offer us numerous priorities. It will definitely improve the quality of our sleep.
Skip the alcohol.
One or two drinks before you go to bed may help you fall asleep faster, but in several hours, you’ll be awake and feel restless. You may also be awake before your normal time to be awake. You’ll sleep less and have a restless sleep. That’s it.
Your computer, your TV and your cell phone need to be away from you so that you can rest well. Make sure they’re out of your sight. The light these objects emit decrease our levels of melatonin. If you have a practice to fall asleep with a little noise in the background, try to choose some white sound or some soothing music.
In case you feel really tired, one short nap from 10 to 20 minutes can be very helpful for your organism. Do that if you feel like you’ll fall asleep behind the wheel or at the desk. But, be very careful. A nap before dinner can disturb your possibility to fall asleep as you usually do, so you’ll fall asleep later and you’ll be very tired the following day.
Meditate before bedtime.
One very powerful thing that can help you relax, clear all your distractions and thoughts and relax your mind is meditations. There’s an application called Headspace that you can try. It’s really good and it can really help you.
Having sex can help you relax too much, but at the same time, it can also make you tired. We need these two very important ingredients in order to have a healthy sleep. In the case of men, sex releases a mix of hormones after an orgasm. That promotes relaxation, reduces their levels of anxiety and improves their sleep.
Article and image source: https://holisticlivingtips.com