Many people may think of sleep as nothing more than beauty sleep. Or worse, people think that sleep is a negative thing, and the more we sleep, the less productive we are. Yet, sleep is one of the most important aspects of maintaining not just physical health but also mental health. Getting enough sleep can even improve your memory, which can be especially beneficial for people concerned with developing memory-related diseases like Alzheimer’s. Sleep also helps with mood regulation, productivity, and even your hormone levels.
So, if you’ve been feeling irritable, less productive than usual, or just plain tired, chances are it probably has something to do with the amount of sleep you’re getting. The good news is that sleep doesn’t have to be some unattainable goal. By developing the right habits and adopting healthier lifestyle practices, you can get more sleep. Here are some effective ways to get started:
Create a Schedule
It’s helpful to respect your sleep the same as you would any other kind of important task. For example, if you had a doctor appointment to go to, chances are you would go. The same goes for your job. So why should your sleep be any different?
Create a sleep schedule and try to stick to it as much as possible. Not only will this help you get into the habit of prioritizing your sleep as something just as important as anything else in your life, but it will also start to train your body. Your sleep schedule is like a muscle — the more you train it to go to sleep and wake up at the same time, the more it will become second nature, without the need for reminders or alarm clocks. Your sleep-wake schedule will regulate itself, and over time your body will get tired without having to train it to.
Create a Relaxing Routine
One of the most common reasons why people are tired and lack sleep is because they don’t promote a healthy sleep environment. Creating a healthy, sleep-inducing nighttime routine is the best way to promote healthy sleep. Wind down before bed by signaling to your brain that it’s time to sleep soon. Do something like read or take a bath, rather than fill your brain full of stimulation from screens or other intense activities.
Avoid Alcohol
A lot of people think that alcohol can help them fall asleep easier — which may be true — but it unfortunately can cause you to wake up frequently. Although it may make you feel drowsy initially, it interferes with the deeper stages of sleep, and regardless of how many hours you sleep, you’ll wake up feeling very tired.
Opt for something else to help with your drowsiness, like a warm glass of milk or a soothing tea. You may even want to discuss melatonin with your doctor if you feel this is a good option for you.
