Sleeping is a vital part of how the human body maintains its energy levels and functions the next day. A good night’s sleep can, among other things, enhance cognitive abilities, bolster the immune system, and promote excellent mental health.
According to research, the average person needs between 7 and 9 hours of restful sleep each night. Still, over a third of the US population claims to get less sleep than the recommended amount each night. Poor sleep is one of the numerous negative effects of this, and it causes unscheduled absences, which end up costing the US economy close to $45 billion annually.
Sleep statistics also differ from state to state within the US. For instance, Oklahoma is ranked as one of the most sleep-deprived states, as roughly 37.5% of people here who are 20 or older report not getting enough sleep, while the national average stands at just more than 35%.
States with greater than average degrees of sleep deprivation frequently have a greater prevalence of either obesity or diabetes, or both. However, this is not always the case. Relative to the national percentages of 29.7% and 10.5%, respectively, Oklahoma adults have a diabetes prevalence of 12.3% and a clinical obesity rate of 34.5%.
Taking this into consideration, it is evident how adequate sleep is important for a healthy person. Here are some recommendations to aid in a restful night’s sleep:
1. People suffering from sleep deprivation due to illness can explore medications
At times, sleep deprivation can be a result of a chronic illness. Since conventional measures may not work in this case, patients have the option to rely on medications but only after relevant approval by a certified physician. You can also apply for an Oklahoma Medical Marijuana Card that allows you to obtain prescription cannabis with a proven record of facilitating healthy sleep.
Medications are not always a long-term solution for sleep deprivation which is one of the reasons why many physicians don’t prescribe them frequently. Even if you are ill, you will need to explore other avenues for getting restful sleep at night because it is important for the body to rejuvenate and enhance the natural immune response towards various ailments.
2. Strengthen your sleeping routine
The clocks you set for your body are the ones it is programmed to follow. For instance, the brain is capable of memorizing the timing of your meals, and you experience hunger at a particular time each day. Sleeping follows the same rules. The brain will program itself at the time when you typically go to sleep, so you might have problems falling asleep at any other time during the day.
As a result, it’s critical to stick to a regular bedtime. Following a sleep cycle that falls anywhere between 7 and 9 hours total programs the body to awaken between 5:00 and 6:00 AM, which corresponds to sleeping between 8:00 and 10:00 PM. The routine of being early to bed and early to rise really do make a man healthy, wealthy, and wise, as the old proverb goes.
Obviously, there is no hard and fast rule about the hour you go to bed. All you need to do is be regular with your time each day; the hour you go to bed doesn’t really matter. Ensure that this habit is not altered, especially on the weekends, as the old cycle may be affected practically instantly as the brain detects a change in sleeping patterns. There is a rationale behind why the majority of successful sportsmen and celebrities adhere to certain sleep schedules. And now you know!
3. Your bedroom needs to be as comfortable as possible
A wide variety of elements in your bedroom might affect how well you sleep. These factors might differ from person to person, from the ideal temperature to the right amount of mood lighting, from the level of light all the way to certain soundproofing components. You and anyone else in the room may have different ideas of what is the most tranquil setting.
Here are some of the elements to consider:
- Ensure you are in a room that meets your needs for unwinding and getting a good night’s sleep
- The place should be as quiet, peaceful, dark, and comfortably warm as you can manage
- There are chances that a particular ambient color or mood lighting makes you feel better, but make certain they aren’t too bright to interfere with your sleep
- Spend ample time trying different mattress types to find the ideal fit that helps you sleep most comfortably
- Track your sleep through a wearable like a smartwatch to gauge which factors improve the overall quality and work on enhancing them from time to time
- Spend money on inexpensive appliances like air purification systems and insect repellents
Even within the house, certain allergens are always floating in the air. These agents can enter through the windows or be blown through the HVAC system. And although they might not be noticeable to the unaided eye, they can interfere with your regular sleep pattern. These pollutants are removed by air purifiers so you can have a restful sleep you deserve.
All in all, it is important to build the most comfortable setting for your sleep that you can.
4. Leave all your gadgets as far away from the bed as possible
Most electronic devices emit blue light, which is bad for the eyes, especially when the room is dark. For this reason, experts advise putting away all electronic gadgets an hour or more before bed. Spend your time reading, practicing meditation, or engaging in any other beneficial activity to relieve stress and promote restful sleep.
5. Avoid going to bed right after a large meal
The average time for the human body to digest a meal is three hours. Consuming a large meal that just contains alcohol or caffeine negates the purpose of sleeping because that is when the body is resting. After eating, your systems start aggressively breaking down the meal, so they are not prepared to stop midway through.
When you attempt to fall asleep straight after a substantial meal, you prevent the body from relaxing as it should after finishing the day’s job. A general unease that lasts nearly all night, excessive weight gain, and bloating are typical outcomes of this. Consequently, you are unable to obtain the quality of sleep that your body deserves.
Conclusion
Consistency, creating a calming environment, and taking specific precautions like avoiding electronic gadgets and heavy meals before bed are just a few of the things that contribute to restful sleep. Given the advantages of getting a good night’s sleep, it is imperative that you establish a pattern so that your physical and mental health can be safeguarded for an extended amount of time.