It’s a tired expression: “You snooze, you lose.”
Of course, it’s figurative, but in the case of your health, did you know nothing could be farther from the truth.
Your Body Wants to Tell You in No Uncertain Terms: Sleep is Precious
Better to remember the tried and true expression: “Sleep is precious.” Your health counts on it. Sometimes, however, we need reminders about how to ensure we are getting the right kind of sleep and the proper amount of it.
If you need such a reminder, just keep in mind a few basic keys to truly restful and replenishing sleep.
Can’t Figure Out the Problem? Rely on Routines.
Does your inability to sleep completely puzzle you? Are you free of any obvious distractions, pains, or ailments? Then, try this. Remember as a child when your parents tagged a particular TV show as the last one you were allowed to watch before bed? Think back to brushing your teeth, putting on your jammies, or even a nighttime story read to you by either mom or dad. These represent routines which told your body and mind that sleep time was near.
Things don’t really change that significantly as an adult. We still need routines that send our body clocks into rest mode.
Develop a routine similar to the ones your parents used on you as a child. Brushing the teeth is a simple and universal one. You can also employ stretching, deep breathing exercises, or reading a chapter from a book just before grabbing some much-needed shuteye. Avoid watching or reading on your smartphone or handheld device, which simply keeps you awake while laying down.
Lower the Stress Quotient
When do you know that stress is sinking your sleep ship? When your engine room (i.e., brain) makes so much interior noise you can’t nod off.
According to sleep therapists, heading to bed with a boat load of stress in your head can become exponential. Your reactions to stress intensify as soon as you wake up and tackle the next day of problems or challenges. This syndrome can lead to serious anxiety disorder, which strikes between 24 and 36 percent of subjects suffering from sleep deprivation or insomnia, according to the National Institutes of Health.
The National Sleep Foundation maintains that physical and mental stimulations upset the natural condition of your mind and body, which requires sleep that restores. Only deep, uninterrupted snoozing fully accomplishes the mission.
In your waking hours, take inventory of all the concerns that race through your consciousness at night. Prioritize them, and start to tackle one at a time, whether your kids are causing the stress, a test at school preoccupies your thoughts, or deadlines at the workplace riddle your consciousness.
The successful completion of one or two stress initiators can make all the sleep difference in the world.
If stress is not the culprit robbing you of sleep, examine your daily intake of foods or beverages during the day. Do you drink a lot of caffeinated beverages at work and follow up with some at home? Are you pounding down a bit too many pastries or sugary drinks during the day? Starchy foods? Saucy foods? Simply lighten up on them. Try substituting with natural foods such as raw fruits, vegetables with cheese (but not sauces or dips), or various nuts or seeds (i.e., pumpkin, sunflower).
Give your revised eating routine a try for a few days and see if you aren’t snoozing in paradise by then.
Don’t Ignore “Minor” Aches and Pains
Especially if your work involves physical strain, you might be losing sleep to those pains and aches that you’re training your mind to ignore. Your body can be telling your mind to recognize these maladies, but your willpower is intercepting those messages to the brain.
If you experience continual aches in the same places, don’t neglect to see a doctor to diagnose those pains. Chronic pains can result in serious loss of sleep months or years to come. Address the strains, sprains, and pulled muscles by treating them properly in a timely manner.
By the Way, What Are You Sleeping On?
Finally, don’t count out the mattress or surface on which you sleep. This can be huge! Some chemically composed mattresses even spur allergies. Old mattresses affording very little support or indentations caused by the same side of your body over the years can wreak havoc to deep sleep after years of use. Consider trying a new mattress free of chemicals or textile cultures that encourage bacteria or buildup of mold.
Don’t Take Your Sleep Lightly
Restless or deprived sleepers number one out of every three presons, according to Centers for Disease Control and Prevention. Moreover, 10 percent of all people experience impairments and distress during the day due to their sleeplessness.
So, it’s important to pay attention to your sleep patterns, or lack thereof, and keep vigil on both your mental and physical health to find your keys to the kingdom of nighttime bliss.
Have You Checked Your Biometrics?
Need help in pinpointing your particular sleep obstacle? Smart devices such as Biostrap can monitor and report your biometrics during slumber and daytime to help you catch your sleep thief. These devices will not hinder your daily activities but will gather all your necessary data to help ensure you get back to the peaceful slumber your body desires.
Ready to Sleep Like a Baby Again?
Find Out More with Biostrap Today!