If you find yourself waking up tired in the morning, you’re not alone. According to one poll, less than half of U.S. workers report having energy and focus levels that meet their needs on a daily basis, with two-thirds of them citing sleep as the cause of their fatigue and underperformance at work. A good night’s sleep can improve your focus, productivity, and quality of life at work and home, but why do some people get more sleep than others? What can you do to ensure you’re getting the best possible night’s sleep?
The signs of sleep deprivation
Here are some signs that you aren’t getting enough Zzz’s: You get drowsy at odd times, like watching television or driving. You have trouble remembering things. Your mood is low. You don’t feel like exercising. It takes too much effort to do simple tasks, such as putting on makeup or washing your hair. You feel restless and unable to settle down for long periods of time during the day. Getting more quality shut-eye can help alleviate these problems.
You may want to consider investing in a new mattress if you haven't bought one in several years. A mattress doesn't last forever; it becomes less effective with age. Experts recommend replacing your mattress every seven to 10 years, depending on use and care. Since mattresses deteriorate more quickly when they're used by two people, couples who share a bed should replace their mattresses more frequently than those who sleep alone. If you are concerned about whether your mattress is too old, pull back your sheets and have a look at your pillows and bedding after sleeping for several nights. If they seem unusually dirty or discolored, it might be time for a replacement.
How lack of sleep affects your brain
Research has shown that getting insufficient sleep can impair brain function in several ways. One study found that people who slept for only four hours at night for two nights in a row performed worse on tests of visual perception and working memory than those who had slept normally. Another showed that even sleeping just six hours per night over a period of two weeks, resulted in slower reaction times and reduced working memory. And when mice were forced to stay awake at all hours, they became anxious and developed changes in their blood sugar levels—similar to what happens to humans during type 2 diabetes. Insufficient sleep also puts you at greater risk for heart disease.
How lack of sleep affects your body
By not getting enough restful sleep, your body starts to show signs of distress. Sleep deprivation can cause both physical and mental changes in your body. One of these changes is an increase in ghrelin, also known as the hunger hormone. Ghrelin levels go up when you are awake and drop when you are asleep. In turn, insulin levels decrease when ghrelin increases because it tricks your brain into thinking that you are hungry, making you more likely to overeat. So by not getting enough sleep, you actually crave food much more than if you were well rested. The desire for carbohydrates also increases due to decreased insulin levels from lack of sleep. All of these changes make it harder for people who do not get enough sleep to keep their bodies at a healthy weight.
How to get better quality sleep
Our body needs 8 hours of sleep to function properly. A good night’s rest can make all the difference between an average day and an amazing one. Here are a few ways to ensure you get better quality sleep: Avoid looking at bright lights before bed. Our bodies naturally release melatonin when it’s dark, which allows us to fall asleep. Looking at bright light sources, such as your computer screen or phone, halts production of melatonin and delays your ability to fall asleep. You should also avoid using electronic devices right before bed, since they emit blue light that mimics sunlight. You may even want to consider using a device called f.lux (it works on Apple computers). The app warms up your monitor so that it gives off less blue light while making you feel like it’s brighter outside (which tricks your brain into thinking that it’s time for bed). Don't use large screens in dim lighting.
Which sleeping position is best?
Recent research has shown that sleeping on your left side may help reduce snoring and other respiratory problems by keeping your airways free of excess mucus and airway secretions. When you’re on your side, gravity keeps these fluids moving toward your mouth and throat so they can drain away from your lungs; lying on your back prevents gravity from doing its job. If you have trouble falling asleep in any position, simply prop yourself up with some pillows to keep from rolling onto your back. Sleep experts recommend using one pillow if you’re over 6 feet tall or two pillows if you’re shorter than 5 feet 3 inches. This helps ensure that your head remains elevated for most of the night—which will allow you to breathe more freely and fall asleep faster.
Natural remedies for insomnia
Though it’s recommended that adults get about seven to nine hours of shut-eye every night, around 50% of people report not getting enough quality sleep. To curb snooze deprivation and get some zzz’s, it’s helpful to know what kinds of treatments are best for what ailments. For example, if you have trouble falling asleep naturally, opt for an all-natural sleep aid like lavender or chamomile tea. If restlessness wakes you up at night, try something gentler like small doses of melatonin (or even self-soothing techniques such as deep breathing or visualization). And while prescription sleeping pills can sometimes be warranted and beneficial, always weigh their risks against other options first—you want to make sure you’re using sleeping aids as part of your overall treatment plan rather than relying on them as your only solution.
Steps to better, healthier sleeping habits
A whole host of wellness-related problems can occur when you aren’t getting enough sleep, so it’s in your best interest to make healthy sleeping habits part of your daily routine. Consider these five simple steps to better rest and rejuvenation: - Get up early. Our natural inclination is to stay in bed longer when we have time off—so naturally, it becomes increasingly difficult to get out of bed. By setting an earlier wakeup time than normal, you’ll train yourself to become more productive throughout your day. Don’t like getting up at 5 AM? Try 7 AM instead! As long as you know that waking up at X o'clock means going to bed by Y o'clock (both are set times), then you can start making strides toward healthier sleeping habits. - Create a schedule & stick with it. The big thing here is consistency; if you want to establish better sleep patterns, there has to be something consistent about those patterns. Every person’s needs will vary based on their work/family/social situation; find what works for you and stick with it. Aiming for 8 hours of sleep per night may not be realistic given your current obligations and commitments, but establishing something like 10 p.m.-9 a.m. or 11 p.m.-8 a.m., etc., should help you reach your goal without negatively impacting other areas of your life. - Wear earplugs. Earplugs are lifesavers if you share a bedroom with someone who snores or otherwise interferes with your quality of sleep. You can pick up silicone earplugs from any pharmacy for under $10; they come in various shapes and sizes, so don’t be afraid to try different options until you find one that fits well and feels comfortable all night long! - Establish routines. Going to bed and waking up at roughly the same time every day helps establish a strong, healthy pattern of behavior. This can be really helpful when it comes to forming new, healthier sleeping habits in general. Incorporate relaxing activities into your bedtime routine such as journaling, reading, stretching and meditating. Your body will begin associating certain activities with being ready for slumber!
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