Have you ever had a long night of sleep and still wake up feeling tired? Don’t worry. You’re not alone.
According to the CDC, about one-third of US adults suffer from a lack of sleep. Sometimes it may be the result of an underlying medical condition. However, other times what you do throughout the day could have an impact on your sleep.
If you’re one of the millions of Americans suffering from sleep problems, we’ve got you covered. Today we’ll be discussing different tips to help you get a better night’s sleep. Read on to learn more.
Create a Sleep-Inducing Environment
For those feeling tired all the time, one of the best ways to get a good night’s rest is by creating an environment to help them sleep. It may seem obvious, but sometimes our bedrooms may take away from our rest.
Think about the number of times you toss and turn throughout the night. Why is that? Is your mattress too hard? Are your pillows lacking the firmness you want?
These are just some factors that can take away from your rest and make you feel tired when you wake in the morning. To foster a better sleep environment, invest in your space by:
- Purchasing a quality mattress and bed linen
- Using blackout curtains to reduce light exposure
- Increasing sleep-inducing aromas in your bedroom
- Using earplugs to block out noise
These investments in your bedroom will limit the number of times your sleep is interrupted throughout the night. So, find which ones benefit you the most and craft your space around them.
Optimize Your Sleep Schedule
Varying sleep schedules are another reason you’re always feeling tired. Due to the activities you do throughout the day, you could get home later than expected and end up falling asleep at an unusual time.
It’s recommended that healthy adults need about 7 – 8 hours of sleep per night to feel well-rested. However, anything more or less than that could result in grogginess throughout the day.
Do your best to get up and go to sleep at the same time. By creating a schedule, your body will slowly get conditioned to the times, helping you sleep better.
For those asking, “But what about the weekends?” try limiting your sleep difference to no more than an hour. We know it’s tempting because you want to binge-watch shows, but you don’t want to feel tired from a lack of sleep.
Construct a Pre-Bedtime Routine
When your eyes feel tired, and you begin to yawn, that’s usually a sign to hit the hay. But once you’re in bed, it seems like the tiredness goes away, and then you’re left staring at the ceiling.
To avoid this, try creating a pre-bedtime routine. Some activities that you could do before bedtime include:
- Low-impact stretching
- Listening to soothing music
- Dimming the lights
- Disconnecting from electronic devices
Your routine doesn’t need to be over the top. Try finding the best combination of activities to do before bed to increase the chances of you having a better night’s sleep.
Watch What You Eat and Drink
Have you ever had a big dinner at 9 or 10 p.m and then you’re still up 2 hours later waiting to fall asleep? If so, that’s because your body is still using energy to digest your food.
Try to avoid eating big dinners before you go to bed. Also, watch what you drink. Having caffeinated or alcoholic beverages before bedtime will increase the likelihood of disrupted sleep.
If you do need to eat before bed, have a light and healthy snack. Avoid eating spicy and fatty foods because they can give you nightmares.
Limit Daytime Naps
Who doesn’t love a good nap? They’re great when you need a quick boost of energy to get you through the day. But they do come at a cost.
You will most likely be up throughout the night if you took a nap, especially at a later time in the day. If you can, try to avoid taking a long nap.
However, if you do, limit it to about 30 minutes. For individuals that work nights, naps will be beneficial in helping you make up any sleep debt.
Your body naturally creates melatonin, which helps you relax and go to bed. But if you’ve had a few sleepless nights, you may need to buy some melatonin supplements.
They’re great for increasing the production of melatonin in your brain and fostering better sleep. You can also use melatonin supplements when you’re traveling, so your body can get its circadian rhythm back to normal.
Melatonin is widely available online and in your local pharmacy. However, before using it, ensure that you talk to your healthcare provider to learn the correct dosage you’ll need.
Consult With Your Doctor
At times, no matter how many routines or bed linens you’ve tried, there’s still no success at having a good night’s rest. You may chalk it up to another factor, but your lack of sleep could be the result of an underlying condition.
Common conditions that affect sleep include:
- Sleep Apnea
- Restless Leg Syndrome
If you’re having severe sleeping difficulties, it may be time to contact your doctor for some advice. This ear nose and throat doctor can help you identify any underlying conditions you may have and organize the proper treatment.
Follow These Tips If You’re Feeling Tired
When you’re feeling tired, it takes away from your energy and limits your alertness throughout the day. To combat tiredness, try using some of the suggestions mentioned above.
It may take some trial and error. But once you find a combination of methods that works for you, you’ll have no more trouble having a good night’s rest.
If you’re curious about other sleep tips, feel free to check out our blog for related content.