8 Steps for better sleep

Despite a desire for perfect sleep, Americans are not even close to getting the recommended eight hours a night, and 1 in 4 Americans believes the sleep they are getting isn’t the quality rest they want and need.
Think about all the factors that can interfere with a good night’s sleep — from work stress and family responsibilities to unexpected challenges, such as illnesses. It’s no wonder that quality sleep is sometimes elusive. Look at 8 Steps for better sleep.

While you might not be able to control the factors that interfere with your sleep, you can adopt habits that encourage better sleep. Start with these simple tips to enjoy benefits of sleep.

1. Stick to a sleep schedule

Generally, adults need seven to eight hours of good sleep a night. Six hours or less, and you will not be functioning at your best. According to experts, we should follow the same sleep schedule – go to bed and wake up at the same time every day. It can be easy to fall into the traps of staying up a little longer or sleeping a little later each day. Again, you start to confuse your brain as to when it is time to sleep.

2. Pay attention to what you eat and drink

With as many as 35% of American adults suffering from symptoms of insomnia, it’s understandable that there’s a strong desire to take advantage of food and drinks for better sleep.
Both diet and sleep are complex, which means there’s no silver bullet or single food that is guaranteed to help with sleep. However, there are some foods and drinks that may make it easier to get a great night’s  sleep. Some pf the preferred fruits are Kiwi fruit, Tart cherry,Fatty fish,Walnuts, White rice..

3. Create a restful environment

Create an environment that establishes the right conditions that you need for sleep. Make it cool, quiet, dark, comfortable, and free of interruptions. Check for and remove distractions — light, heat, noise, or other things that may cause stress. Consider adding ear plugs, blackout curtains, or white noise to your bedroom.

4. Take a melatonin supplement

Melatonin is a hormone found naturally in the body. Melatonin used as medicine is usually made synthetically in a laboratory. It is most commonly available in pill form, but melatonin is also available in forms that can be placed in the cheek or under the tongue. This allows the melatonin to be absorbed directly into the body.

5. Limit daytime naps

While napping has been shown to offer numerous health benefits, it can produce side effects and even have negative consequences for your health when not timed properly or if you have certain underlying conditions.
Naps that exceed 20 minutes can increase sleep inertia, which leaves you feeling groggy and disoriented. This happens when you awake from a deep sleep. If you’re already sleep-deprived, the symptoms of sleep inertia tend to be more severe and last longer.

6. Include physical activity in your daily routine

Based on available studies, “We have solid evidence that exercise does, in fact, help you fall asleep more quickly and improves sleep quality However, we do know that moderate aerobic exercise increases the amount of slow wave sleep you get. Slow wave sleep refers to deep sleep, where the brain and body have a chance to rejuvenate. Exercise can also help to stabilize your mood and decompress the mind, “a cognitive process that is important for naturally transitioning to sleep,

7. Limit screen time

If you turn to your phone to help wind down while you’re in bed, you’re not alone, but you may be doing more harm than good. According to a survey conducted by Mattress Firm on sleep habits, the average person scrolls on his or her phone while lying in bed for more than 12 minutes before shutting down for the night.

8. Find the right sleep position

If you’re looking for the secret to a good night’s sleep, comfort may be the key. According to the survey, those who sleep on their backs at night are most likely to report they slept “perfectly well.” The most common sleeping position, on your side, correlates with the worst sleep reports.

Conclusion

Sleep is not only beneficial to physical health but to emotional health, safety and quality of life. A good night’s sleep improves learning of any type as it helps in maintaining attention, making decisions, and being creative. Simple and gradual lifestyle changes can result in good sleep and quality of life.