When your head hits the pillow, are you out like a light? Do you toss and turn, taking an hour to finally chose those eyes? Many people struggle to enjoy a pleasant and restful night’s shuteye, and, as a result, their bodies and minds may suffer. The body requires a reset period, striving to recover from the current day’s activities. Without that essential time, you run on low and send your body into overdrive.
Days are busy. You may have a lot on your mind. You may think that sleep isn’t that big of a deal. However, it could be holding you back from reaching your potential. Learn about how you’re impacted by poor sleep and what you can do about it.
How Does Poor-Quality Sleep Affect You?
According to the Cleveland Clinic, frequent evenings without solid slumber could lead to issues that affect brain health, mood and general wellness. The following is a list of common effects.
- Reduced memory recall
- Increased anxiety
- Elevated drowsiness
- Weakened immune system
- Decreased sexual interest
- Escalated heart conditions
Why might all of this happen? The Sleep Foundation notes the connection between rest and health, citing the body’s need to heal and refresh. You go all day, burning calories and energy. You need to break and let your organs slow down at some point.
What Is Good Sleep?
MedlinePlus.gov defines sleeping as the state of being “unconscious, but your brain and body functions are still active.” The report notes that people experience five states during the night where the brain goes through different activities, changing the heart and breathing rates. The body has critical changes during these times, such as excreting sex and growth hormones, creating memories and bolstering the immune system.
You need to progress through the complete cycle for all of this to happen. MedlinePlus.gov recommends that adults try to get about 7 to 8 hours each evening. Kids and teens should strive for ten or more. Cutting it short means your missing a valuable recharge.
Use observations and tracking devices to understand your current sleep quality. Some physical watches now monitor sleep patterns and send daily information to your phone or tablet. In addition, how you feel is another good indicator. Solid shuteye tends to reduce cravings and baggy eyes. You may also not require as much caffeine.
How Can You Help Your Body Sleep Better?
Don’t think all is lost if you wake up frequently or get shallow sleep. Make some changes to your daily and evening habits to elevate your nighttime routine. Focus on wearing your body out and easing tension and worry.
During the day, monitor your sugar and caffeine intake. These may elevate your energy levels and upset sleep. Stop drinking soft drinks and coffee around noon, giving your body time to get rid of the stimulant. If you still find yourself unsettled, increase your activity levels, go for a long walk, or add a cardio workout.
Establish a straightforward routine. Set a time for rest to ensure you can hit the recommended hours. That decision could mean leaving something for another day. Then, develop habits before entering the bed that alleviates your stress and boosts relaxation.
Clear your mind from the day and detox from technology. Move phones to docking stations at least an hour before bedtime. Turn the television off. Use the time to complete stretches, put away laundry or read a good book. Avoid things that stimulate you and could prevent the brain from shutting down quickly and well.
Prime the environment. If you need background noise, consider a meditation app or playing soft music in the background. Then, turn down the temperature in the room. Cooler temperatures are helpful. WebMD recommends between 60 and 65 degrees. Turn the lights off.
Get the rest you deserve and need. When you’re not sleeping well, it could significantly impact many elements of your life. You could fall asleep faster and experience better slumber by changing things throughout your day, especially in the evening hours.