There are many factors that can turn a sweet night of sleep into a real nightmare. If you are one of those people who struggle to sleep more than just a few hours every now and then, or if you wake up in the middle of the night, or if you haven’t enjoyed a good night of sleep for a while, or if you feel extremely tired in the morning, then you need to read this! We will be discussing the ten main foolproof tricks to sleep better every single night.
Sleep deprivation is the cause of many ongoing health problems. It can also affect your mood, health, energy and your ability to function appropriately during the day. Whenever you experience an ongoing lack of sleep, the results can be damaging to your daily functions. You may feel daytime fatigue, anxiety, depression, lack of concentration, mood swings, and daytime napping.
Additionally, sleep deprivation can lead to and is linked to heart disease, strokes, obesity, hypertension, and diabetes. It is necessary to sleep better to keep a healthy and steady life. In addition to this, the National Institutes of Health confirms that the ideal amount of sleep varies from 10 daily hours for school-aged children down to 7-8 hours of sleep in adults. Children usually sleep better than adults. Many adults in developing countries have sleep disorders. According to the CDC (Center for Disease Control and Prevention), in the US alone there are 50-70 million adults with this issue.
In this article, we will discuss ten of the most important steps to follow to sleep better. These are foolproof tricks to help you relax and sleep better altogether. Make sure to read it through and take notes, you will soon sleep like the baby you once were!
Due to the changes in lifestyle, stress is now one of the big killers together with obesity. However, because stress is not a visible physical symptom, many neglects to treat it correctly.
Stress is also one of the main causes of sleep deprivation. This is because of what stress does to your body. It upsets the balance of your sleep patterns and causes hyperarousal. It will directly affect your ability to fall asleep and stay asleep. During a survey released in 2013, the American Psychological Association stated that over 40% of US adults experience stress which results in wakefulness.
When you feel overwhelmed or stressed, your body goes through a complex process that involves emotional, biological, and cognitive factors which affect your sleeping behavior. This is caused by the activation of the HPA (hypothalamic-pituitary-adrenal axis) and SAM (sympatho-adreno-medullary) systems, as proved by the 2012 study in the Experimental Neurobiology Journal.
Additionally, another study published in 2013 in the Psychosomatic Medicine Journal explained the relation between coping skills, stress, and arousal in relation to primary insomnia. If you do feel under a lot of pressure or stress, or if you feel like things are out of control, then this might affect your sleeping quality. Whenever you want to sleep better, it is important to control certain aspects of your life.
You can do so by following certain relaxing actions such as reading a book or listening to soft music. Also, another trick to sleep better is to practice deep breathing or meditation. Any of these activities will help your brain and body to relax. If you can take ten to twenty minutes of your evening to do some of these activities, you will not only sleep better but also learn how to control your emotional responses to daily activities.