Change the Way You Sleep With 5 Sleep Tips
It might seem obvious to some, but sleep is one of the core essentials that are often overlooked. Studies have shown that many of us adult gets less than 7 hours of sleep a night with the majority clocking in between 5 to 6 hours.
While it may seem that devoting time to sleep may come as a luxury to many, sleep is essential for muscle repair, memory consolidation and release of hormones that regulate growth and appetite. Lack of sleep is detrimental to the health – inadequate sleep leads to diminished alertness, concentration and psychomotor function. Additionally, there is evidence of immune system impairment leading to increased susceptibility to infection.
Below are 5 sleep tips to ensure that you are getting the sleep you need along with what is in trends right now.
1. Weighted Blanket
With health articles raving about the benefits of weighted blankets, these heavyweights are flying off the shelves. If you have been under a cave (or your lightweight blanket) and have not heard, weighted blankets are heavier blankets designed to provide a warm, gentle pressure on the user to mimic the feeling of being hugged. This type of pressure gives the user a calming effect and has been known to curb anxiety and improve sleep.
2. Sleep Tracking APP
Meditation apps are reeling in the money with many pay-to-use features such as tailored music or audio-devices to soothe the user into sleep. But how much do we know about our quality of sleep? If the home sleep test is too pricey for you, how about trying the Sleep Score App by Resmed?
As featured in Washington Post, The New York Times, Wirecutter, Forbes, CNN, Men’s Health, Dr. Oz Show, Huffington Post, USA Today, Business Insider, Digital Trends, etc, The SleepScore App uses sonar technology to record and measure sleep wellness. Through the app, users are able to track, discover and improve on their sleep quality.
3. Turn off the screen
Not using the phone before you sleep is a common knowledge that most of us overlook for the sake of entertainment. According to the Proceedings of the National Academy of Sciences the blue light emitted from electronic devices negatively affects sleep, circadian timing, and next-morning alertness. The damage of blue lights to our body is gradual but not invisible.
4. Exercise, exercise and exercise
Exercise does magic for the body and mind. According to the National Sleep Foundation, those who are physically active report getting better sleep. Just like how muscles repair and recover when you are asleep, exercise helps to increase the amount of time you are in deep sleep But if exercise is not something you are into, slowly corporate exercises such as stretching and brisk walking into your routine and you will soon find yourself stepping up to more vigorous exercise.
5. Adjust the dinner menu
Other than the usual caffeine to skip, food that sabotages sleep, for example, are the innocent-looking cucumber or celery. Because of the high water content, cucumber, celery, and even watermelon are natural diuretics that may cause you to wake in the middle of the night with a full bladder. On the opposite spectrum, foods that contain the amino acid tryptophan — found in turkey, eggs, chicken, fish, and nuts — have long been known to make you feel drowsy, according to a study published in theJournal of Psychiatric Research.
While many of these tips may seem quite a task to achieve, taking a baby step each day can be beneficial in getting those sleep that you have been missing!