Not Getting Enough
Try These 15 Tricks .
Zzzzs ?
By KIMBERLY BLAKER
For many , getting a solid night ’ s sleep is as elusive as winning the lottery . Getting too little sleep is so common that it ’ s become almost a badge of honor to get through each day with sleep deprivation . Even if you feel like you can function on little sleep , it ’ s actually debilitating , if not dangerous , to a person ’ s health and mental faculties .
Not getting enough sleep increases the risk of obesity , memory impairment , illness , and even hallucinations or death . Falling asleep is a common problem . But sleep quality is also crucial for optimum brain function and recovery . Fortunately , there are many ways to train your body and mind to fall asleep more quickly and improve your sleep quality .
Create a relaxing nighttime ritual .
Starting a routine to wind down every night creates an association between nighttime habits and sleep , preparing your body to relax and fall asleep more quickly . Try drinking a soothing tea like chamomile . Or use aromatherapy with scents such as lavender that promote relaxation .
Go to sleep and wake up at the same time every day . This gets your body into a regular sleep-wake pattern , which regulates your circadian rhythm and makes falling and staying asleep easier . It may be tempting to sleep in on the weekends to make up for lost sleep . But this may actually hurt you in the long term .
Avoid alcohol at night .
Though it may help you fall asleep , drinking alcohol before bed significantly reduces your sleep quality .
Be careful with naps . A long afternoon nap can make it more difficult to fall asleep at night . So keep naps short and as early in the day as possible .
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Track your sleep . Different technologies are available to track your sleeping patterns , including restlessness , awake and sleep times , and even how long you ’ re in each part of the sleep cycle . This can help you find how many hours you individually need for optimal function .
Practice meditation and mindfulness .
Regularly practicing these can help calm your mind and body . Progressive relaxation is one technique . Through it , you slowly focus on each part of your body , moving from head to feet , while releasing tension and consciously relaxing your muscles .