More than half of the world’s population suffers from some kind of sleep problem. 51% of people from all walks of life and all ages get less than the required 8 hours of sleep globally. 80% of adults report that their weekends are used to make up for sleep lost during the week.
1. Have A Proper Sleep Schedule
It might be tempting to sleep in, doing so can disrupt your biological clock and cause sleep issues.
One sleep study, highlighted in the Guardian as “A Cure for Insomnia”, found that getting up at the same time every day helped the participant’s body feel sleepy around the same time every night. Over time, this helped the participant’s bedtimes become consistent.
Making sure you wake up and go to bed at the same time every day makes a difference.
2. Say No To Afternoon Naps!
Though naps can be a great way to catch up on lost sleep, it isn’t always so.
It is essential to establish and maintain a regular sleep pattern and train oneself to associate sleep with cues like darkness and a consistent bedtime. Thus, napping can affect the quality of sleep.
3. Keep Your Room Cool
And by that, we don’t mean movie posters or your BMX dirt bike. Keeping your room dark and cool can also have major effects on your ability to fall asleep.
The National Sleep Foundation recommends a temperature somewhere around 65 degrees Fahrenheit. Striking a balance between the thermostat, the bed covers, and your sleeping attire will reduce your core body temperature and help you drift off to sleep faster and more deeply.
4. Use A Weighted Blanket
A weighted blanket has been proved to utilize weight to induce calmness and relax your body to reduce stress and improve sleep. It stimulates the feeling of being hugged.
It applies soft, even pressure to your body, gently pushing on the user’s body, keeping them still during the night and supported until morning.
This helps not only those who have trouble sleeping but also those who suffer from sleep disorders, anxiety and stress, Attention Deficit Hyperactivity Disorder (ADHD) and Autism/Autism Spectrum Disorder (ASD) or really anyone who needs it because who doesn’t like to be hugged to sleep every night?
5. Exercise Regularly
Regular exercise can help improve sleep quality and the duration of sleep. Researchers in Northwestern University’s Department of Neurobiology and Physiology reported that previously sedentary adults who got aerobic exercise four times a week improved their sleep quality from poor to good.
However, exercising right before bedtime can have an overcharged effect on the body and should be avoided. Try to finish exercising at least three hours before you plan to retire for the night.