More Sleep = Improved Health: Eight Tips for a Better Night’s Rest
We all need to get enough sleep to live a healthy life. After all, every part of the body needs sleep to function properly.
However, millions of Americans are sleep deprived. In 2022, nearly 37% of adults didn’t get enough sleep, according to the Centers for Disease Control and Prevention (CDC).
That number was practically unchanged from 2013, which means that, even though we know we should get more sleep, we haven’t changed our habits.
Some states, including Ohio, are worse than others. In 2022, 40% of Ohio’s adults lacked the proper amount of sleep, the CDC said.
Sleep deprivation can cause health problems such as heart disease, high blood pressure and depression, the CDC notes. Always consult your physician, but here are eight tips to consider in your quest to build a healthy sleep routine.
Be consistent. Go to bed and wake up at the same time every day – even on weekends. That helps sync your body’s internal clock, which can help you fall asleep faster at bedtime.
Avoid caffeine before bed. Having one 16-ounce cup of coffee within six hours of your bedtime could disrupt sleep, according to the American Academy of Sleep Medicine.
Avoid alcohol before bed. It might help you fall asleep, but alcohol may also wake you up in the middle of the night, which disrupts your sleep pattern. Avoid alcohol within four hours of bedtime.
Skip large dinners. Eating heavily too close to bedtime can also make it hard to fall asleep. Instead, have a light dinner two to three hours before bedtime to give your body time to digest what you have eaten.
Exercise. Being physically active can help you fall asleep more easily at night. Just don’t make your workout too strenuous and make sure you finish your workout three hours before bedtime.
Ditch electronics. Though it can feel relaxing to look at your phone or computer while lying in bed, the light coming from your computer, called blue light, actually makes it harder to fall asleep. It prevents the body’s natural production of melatonin, which tells your brain it’s time to sleep.
Create a relaxing space. Blackout curtains and blinds can keep light from the streets or the moon out of your bedroom so they don’t interfere with your body’s circadian rhythm. Set the thermostat no higher than 67 and consider buying a noise machine that emits soothing sounds.
Be comfortable. There’s nothing like climbing into a comfy bed. Make sure you have the proper mattress, pillow and bedding that makes you want to go to sleep.
Getting the proper amount of sleep can enhance your health, but having the right Medicare health insurance is equally important. The experienced team at UROne Benefits™ can help you find the right plan for your needs.
