Not sleeping enough is not okay. As a matter of fact, not sleeping well has a price to pay.
You’re more impulsive. You’re clumsy. You’re forgetful.
Everyone experiences occasional sleeping problems, it’s not normal feeling sleepy during the day, having problems getting sleep at night, or waking up feeling exhausted. When we’re sleep deprived, we may feel gloomy because tired brains store more negative memories than positive or neutral ones. As a result of all this, “if you are chronically sleep deprived, you could act like someone with depression.” Mentally, poor sleep may also result in poorer concentration and memory.
There are a lot more heavy effects of sleep deprivation, and this may seem too obvious to consider, but the best treatment for sleep deprivation is also the easiest: sleep more.
We lose track sometimes on taking care of our body, but sleeping is one thing we should let our body enjoy. Below are 5 very important ways to sleep more soundly every night:
1. Set a sleep schedule, and take it seriously.
Go to bed at the same time every night and get up at the same time every morning—even on weekends. You can rest better when you maintain a sleep routine, and it corrects your body clock.
2. Exercise, but not within 4 hours of bedtime.
When your body begins to cool down after exercise, it signals your brain to release sleep-inducing melatonin, so then you’ll get drowsy. Besides, no one ever regrets a good workout. It’s a win-win situation, you feel good and you get to sleep better.
3. Drink herbal tea.
Since tea has a relaxing agent present inside of it, it will help in soothing your nerves and relaxing you. Chamomile, lemon balm, hops and passionflower are all touted for their sleep-promoting properties.
4. Cut out all caffeine.
Need I say more? If you can’t go without your morning cup of coffee, then a good rule to keep in mind is “No coffee after noon.”
5. Avoid mobile devices at night.
Laptops, tablets, and mobile phones emit short-wavelength blue light, which halts production of the sleep-inducing hormone melatonin and, in turn, makes you feel more alert. The best thing you can do is avoid these devices after dinner.
Make time, work on it. Your body will love you for it. Simply remind yourself to relax your muscles – from your feet on up your body to your head. In order to feel fully rested again, there is but one long-term solution that never fails: repay your sleep debt hour for hour.