Sleep is essential for a person’s health and wellbeing, according to the National Sleep Foundation (NSF). Millions of people complain of not getting enough sleep and some even promote refraining from it as a means of having more time leftover to work.
In a society that promotes the consumption of coffee and energy drinks as a way to stay awake, it’s easy to lose focus on the importance of sleep. According to the NSF, adults need an average of seven to eight hours of sleep a night. The amount of sleep a person needs also increases if he or she has been deprived of it in previous days. Not getting enough sleep creates a “sleep debt,” which is similar to being overdrawn at a bank. Eventually, your body will demand that the debt be repaid.
The saying, “Sleep is the cousin of death” couldn’t be more wrong or detrimental to your health and mood. Lack of sleep can lead to memory problems, depression, a weakening of your immune system, increase your chance of becoming sick, and an increase in the perception of pain.
Chronic sleep loss can also put you at the risk of a stroke, heart disease, heart attack, diabetes, and high blood pressure. Here are five ways you can get more sleep and live a healthier life.
Turn Off Your Cell phone
There is nothing worse than lying in bed, trying to sleep, and receiving an interrupting phone call or text message. Even having your phone on vibrate can still be distracting. Save yourself the interruptions and turn off your phone.
Get Your Homework Finished Earlier
Everyone has those nights where they are forced to stay up really late to finish a homework assignment. However, procrastinating and putting off your homework until the wee hours can usually be avoided. Prioritize your work over hanging out with your friends and spending all day on social networks.
Refrain From Eating/Drinking Before Bedtime
Since food usually gives you more energy, it’s common sense to not eat food right before sleep. If you must eat, keep it small, and avoid high-fat foods, which take longer to digest. Also say no to stimulants like caffeine and nicotine, which can raise blood pressure and energy levels.
Take a
Powernap
If you are trying to catch up on sleep or are feeling extremely tired during the day, take a quick nap. 60 to 90 minutes of napping can play a key role in making new connections in the brain and solving creative problems. However, studies show that a nap as short as 20 minutes can be the difference needed to get through the day.
Get Yourself on a Schedule
Humans are creatures of habit. Changes in your sleep schedule will not only mess with your body’s sleeping patterns, but can also affect your personality and health. Try to decrease your brain activity before bed by writing down your thoughts in a journal or reading a book.
