Most people who only get a couple hours of sleep know how it affects their state of mind. Crankiness, sluggishness and even anxiety about being able to function properly can quickly follow a night of sleeplessness. Depression can even be exaggerated in some cases, and headaches are not uncommon.
There are ways to change your sleep schedule, but sometimes it can be difficult to get out of a set routine.
One way to get a better night’s sleep and to change the time your body decides to fall asleep is to turn off all the lights. The TV, computer and any lights shouldn’t be on while you’re trying to fall asleep, because light stimulates “a nerve pathway from the eye to parts of the brain that control hormones, body temperature and other functions that play a role in making us feel sleepy or wide-awake,” according to the National Sleep Foundation’s website.
An hour before you sleep should be the time when you start limiting lighting and activities, according to the website.
The American Sleep Association has multiple tips for “sleep hygiene” for people who have insomnia to try and improve their sleep.
Here are some tips that the website lists:
1) “Maintain a regular sleep routine.” This means you should go to sleep and wake up within 20 minutes of the times that you did the previous day and night.
2) “Avoid naps if possible.” The amount of sleep needed can decrease or change because of naps, and this can lead to insomnia during the day that you decided to take a nap.
3) “Don’t stay in bed awake for more than five to 10 minutes.” The best thing to do, according to the website, is to get up and sit in a chair in the dark if your mind is racing, then go back to bed when sleepy. Watching TV or playing on the computer will only make you more awake, so don’t try that.
4) “Don’t watch TV or read in bed.” Don’t do daytime activities in bed, which is reserved for sleep and sex.
5) “Do not drink caffeine inappropriately.” Soda, tea and coffee with caffeine can put off sleep for up to six hours, according to www.kidshealth.org. Drinking too many liquids in general right before bedtime can keep you awake if you need to go to the bathroom constantly as well.
6) Avoid cigarettes, alcohol and some medications.
7) “Exercise regularly.” Exercise before 2 p.m. and not right before bedtime.
8) “Have a quiet, comfortable bedroom.” Lights and noise should be minimized, and the temperature should be cool. The association suggests keeping pets out of your bedroom if they affect your sleep.
9) Hide your clock if you constantly check the time.
10) “Have a comfortable pre-bedtime routine.” This includes a warm bath or shower and meditation or silence.
Avoid eating two to three hours (or maybe longer) before you go to sleep as well, according to the National Sleep Foundation. Some research suggests the time you eat at night isn't as bad as the tendency to overeat, so watch those calories, and avoid junk food and high-sugar foods during the day and night. Remember that having a healthy diet overall can impact other areas of your life, like sleep.
Although it depends on your age, adults generally need seven to nine hours of sleep, according to the National Sleep Foundation. Of course, it depends on the study, because some say eight hours is necessary and others say more than eight hours can cause problems. Try what is recommended and see if it works for you, and even keep a sleep log so you can see what might need to be changed.
It may seem like a lot to remember, but gradually making all these changes can be rewarding. Even something as simple as changing when you eat can help you avoid more serious problems, like insomnia, anxiety and depression.
An article on AOL Health mentions that eating too close to bedtime can cause weight gain as well as the mental problems listed. The insomnia caused by eating habits can increase depression and anxiety, which can lead to eating more.
It’s a vicious cycle that you need to break.
Sources:
http://www.sleepfoundation.org/alert/lights-out-good-nights-sleep
http://kidshealth.org/teen/food_fitness/nutrition/caffeine.html
http://www.sleepassociation.org/index.php?p=sleephygienetips
http://www.sleepfoundation.org/article/how-sleep-works/how-much-sleep-do-we-really-need
http://www.sleepfoundation.org/article/sleep-topics/healthy-sleep-tips
http://www.aolhealth.com/2010/06/23/eating-before-bed/
http://www.sleepfoundation.org/article/sleep-related-problems/nocturia-and-sleep
http://www.sciencedaily.com/releases/2006/02/060202080832.htm
http://www.sleepassociation.org/index.php?p=insomnia1
http://www.sleepfoundation.org/article/sleep-topics/diet-exercise-and-sleep