Getting a good night’s rest isn’t easy for everyone. Sometimes the stress of work, family and other things can keep you up and thinking late into the night. Certain lifestyle factors can also lead to restless nights.
What to do about it, then? By reducing stress, breaking out of bad sleep habits and perhaps creating a sleep plan, you can start getting the sleep and restful nights you need.
Erase the stress
Studies suggest that 65 percent of Americans are losing sleep because of stress, and 32 percent lose sleep at least once per week. Those numbers indicate that a good portion of the country is affected by some kind of stress, so much so that they habitually lose sleep because of it.
Thus, taking steps towards reducing some of your stress can be beneficial to your sleep. For example, if the stress is family-related, try talking it through with the person you are worrying about or concerned with. Talking is very therapeutic and may lead to a resolution and the elimination of stress.
The good and the bad
If the sleepless nights aren’t stress related, they could be the result of unhealthy lifestyle habits. It’s important, therefore, that you identify certain actions that may prevent a good night’s sleep. Try these tips:
- Do try to get up at the same time each day.
- Do set up an environment that’s sleep-friendly: dark, quiet, comfortable.
- Do try to sleep on a comfortable mattress and pillows.
- Do get regular exercise.
- Do stop eating at least two to three hours before going to sleep.
- Don’t take too many naps during the day.
- Don’t use any tobacco or nicotine products before bedtime.
- Don’t eat or drink any caffeinated products close to bedtime.
- Don’t drink any alcoholic beverages close to bedtime.
If you try these steps and still feel tired all day, you may be experiencing a sleep disturbance. Your physician can help you determine the cause and get you back to sleeping like a baby. To learn more about Little Company of Mary’s Sleep Disorders Center, go to www.lcmh.org/sleep.