How To Get More Sleep

Tips for Getting More Sleep

Getting a good night's sleep on a regular basis is one of the best things you can do for your health. When you don’t get enough, there are many consequences to your mental and physical health, such as a weaker immune system that puts you at a higher risk for illness, weight gain, and impaired brain functioning. 

Sleep is an important foundation for health and wellness, but for many, it's elusive. Oftentimes stress, whether from events we perceive to be negative or things that we're happy about, like making a move after buying one of the Omaha houses for sale, can make it challenging to get a good night's sleep. SleepEducation.org reports that millions of Americans have difficulty falling or staying asleep, with approximately one-third experiencing brief symptoms of insomnia and 10 percent suffering from chronic insomnia disorders.

No matter where you are on the spectrum, you're likely to get the sleep you need by following these tips. 

Establish a Bedtime Routine

As we are all creatures of habit, establishing a bedtime routine will help your body shift into “sleep mode.” To do this, create your own personal bedtime routine, following it an hour or so before going to bed. The key is to focus on ways that will help you unwind and relax. Just a few ideas include practicing deep breathing or meditation, sleeping herbal tea like chamomile, which promotes relaxation or enjoying a warm bath followed by gentle stretches.

Get Regular Exercise

You know that exercising on a regular basis is a must for good health, but it's not just about becoming more fit or having a slimmer waistline, it can improve your sleep too. Aim to get at least 20 to 30 minutes of cardio-based activity daily.

Keep Your Bedroom Cool

If you’ve ever tried to sleep on a hot summer’s night without air-conditioning, you know how miserable it is, and it usually means little rest. That’s because for quality shuteye, your bedroom should be at a consistently cool 60ºF to 67º Fahrenheit. During REM sleep, the brain stops regulating your body temperature, which is why the temperature of your sleeping environment is so important, including the clothing you wear, your bedding, and the temperature of your bedroom. 

Block Out Noise and Light

It's important to block all light in your bedroom, from the tiny lights on a DVD player to the moonlight or a street light beaming in. If it’s not possible, try wearing an eye mask. And, unless you’re sleeping in an environment without any noise at all, even those that aren’t loud enough to wake you fully can wake up the brain enough that it impacts your sleep cycles. Wearing earplugs can help.

Avoid Certain Foods and Drinks

It's important to limit or avoid alcohol in the evening - while it acts as a depressant, making you feel drowsy and perhaps fall asleep faster, it negatively impacts REM sleep, which is necessary for focus the next day. It can also cause you to wake up in the middle of the night and not be able to fall back to sleep at all. Caffeine should be avoided too - ideally after the early afternoon hours as it increases heart rate and blood pressure, which can keep you awake.

Certain foods can also keep you from getting the rest you need, including heavy or spicy meals that cause digestion, and snacks with refined carbs like chips and cookies - they raise blood sugar levels and then cause them to plunge, which signals the brain to wake up.