Scary things start to happen when you are not sleeping as much as you should.
According to the Centers for Disease Control, there are 50 to 70 million adults in the U.S. who suffer from various sleep disorders—insomnia and sleep apnea, just to name a few. The CDC also attributes easy access to technology and hectic work schedules as the leading causes of inadequate sleep.
When people aren’t sleeping well enough, you can be almost sure that their health and behavior are negatively affected. Here’s why.
Those who experience sleep inadequacy are vulnerable to the following health problems:
- Heart disease
…And many others.
Insufficient sleep is not only a health issue, but it is also a public concern because it is closely linked to vehicular accidents, industrial mishaps, and other job-related errors.
Although how much sleep we need may differ individually, you can pretty much tell the difference when you get enough sleep. If I get around eight hours of sleep regularly, my senses are sharper, I feel more alert, and I become more efficient at work. But when I don’t get enough sleep, I feel sluggish, dizzy and have a hard time concentrating.
There are sleep-sabotaging habits that many people have developed over time. Here are five tips on how to avoid them.
1. Sleep with the lights off. We need to sleep in darkness for a reason. Our pineal gland needs to produce melatonin and serotonin to help us fall asleep. Production will not occur when we are exposed to bright lights. So be sure to turn off the lights at bedtime and consider using heavy curtains to block off any external light source.
2. Keep your bedroom at an ideal temperature. If your room temperature is too warm or too cold, you’ll have a difficult time sleeping. Studies show that the bedroom temperature ideal for sleeping should be anywhere between 15 C and 20 C. A cooler room is conducive to sleep because it imitates the natural decline of our body’s internal temperature when we slumber.
3. Don’t use a loud alarm clock. The annoying sound can cause unwanted stress on your body upon waking. Everyone knows how irritating it feels to be woken up suddenly because of the alarm’s unpleasant noise. A great alternative to alarm clocks is wake up lights, which can simulate sunrise and gentle sounds of nature.
4. Avoid using any electronic devices before bedtime. It may be difficult to part ways with your iPhone, tablet or laptop just before going to bed. But these devices are known to interrupt your regular sleeping patterns because of the electromagnetic fields they can produce.
5. Try to sleep at an earlier time. Sure, it can be difficult to change your bedtime, especially when you like to binge watch on Netflix. However, you will feel significantly well once you get into a healthy sleep schedule. You may even get to enjoy many health benefits, such as a stable blood pressure and a stronger immune system. Who wouldn’t want to have those?
6. Consider using a new mattress. If you’re feeling stiff or sore when you wake up, maybe it’s time to replace your mattress. If your mattress is five to seven years old, you should consider getting a new one. A memory foam mattress can easily relieve your body’s aches and pains, as well as promote healthy blood circulation.
Most people would spend an arm and a leg just to get a restful night’s sleep. But you don’t have to as long as you know where to shop for excellent quality mattresses at reasonable prices.
If you want to get some practical tips on how to shop for a new mattress, check out our Wise Shopping Tips Before Buying A New Mattress
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