Getting Enough Sleep at Night

by Shawn Baily Graphic Designer

Getting enough sleep at night is essential for a healthy lifestyle. While many people experience trouble falling asleep, there are a few simple ways to ensure a good night's rest. These tips include avoiding screens, naps, and stress. Read on to learn more. Then, make sure you're following your body's natural cycle, which is about seven hours. Then, you'll be well on your way to a great night's sleep! Avoiding naps While short naps can be necessary, avoiding naps at night can be a good idea. In addition to disrupting your sleep cycle, longer naps leave you feeling groggy, which can lead to more lost sleep. You should try to avoid naps during the day, if you have trouble sleeping at night. However, if you really need a nap, take it earlier in the day. Although it can be tempting to take a nap in the afternoon, you should avoid this practice. While taking a nap in the afternoon will help you to refocus, it will only create a cycle of sleep debt. This will cause long-term and short-term problems with sleeping. Insomniacs should avoid afternoon naps to avoid the chronic insomnia that often leads to sleep deprivation. In addition to avoiding late afternoon naps, you should also avoid taking naps during the evening. These activities can disrupt your sleep cycle and keep you up at night. While everyone's circadian rhythm is different, most people experience a dip in alertness around 1 to 3 p.m. In addition to avoiding late afternoon naps, you should also try to nap in a quiet, restful place where you will feel more rested. Although most experts recommend avoiding naps during the night, a short nap may help you make up for lost sleep due to your work schedule, kids, or wild nights. A short nap of 10 to thirty minutes can improve alertness, mood, and memory, which are all important to a good night's sleep. Taking a nap during the day may be more natural than avoiding it at night to get enough sleep. Avoiding stress Adequate sleep can help alleviate stress and improve mood. Good sleep can also help you process stressful situations better. When you wake up feeling refreshed, you will be more positive and have better focus. Getting enough sleep also helps you feel better in general, so getting plenty of shut-eye is essential for maintaining a positive mental attitude. Aim for seven to nine hours of sleep per night. If you don't get enough sleep, adjust your bedtime slowly to prevent stress from ruining your sleep. Lack of sleep is a major contributor to stress. A recent survey found that 44 percent of adults didn't get enough sleep, and these people often felt stressed the next day. Getting enough sleep at night will help you relax and get the restful sleep you need. Kamasutratoys, a leading sexual accessories shop for men and women, says that stress can be a major factor in sleep. A study conducted by them shows that men admitted that masturbating at night before falling asleep led to the lower stress levels, curing their insomnia. Many claims that they masturbate before sleep every night just to get a good night's sleep. If you're having trouble sleeping, you can use some tips for stress relief. For example, try meditating or meditation. You might even find it helpful to make a list of your goals for the day. This will make it easier to decide how to spend your time and how to make your goals. If you're not able to sleep, try listening to soothing music or talking to a friend. Relaxation techniques like progressive muscle relaxation and guided imagery help you to fall asleep more easily. Some of these techniques can be done at night while in bed, and they can help you to get rid of anxiety and improve your concentration. Remember, sleep is the most important thing to do to improve your overall health, so make it a priority. Avoiding screen time While many electronic devices come with settings to mute notifications at a certain time, there are ways to reduce the amount of time your child spends in front of the screen right before bedtime. Many devices, such as smartphones and tablets, have settings that will allow them to go silent after a certain time. Many studies have also found that excessive screen time before bedtime is associated with shorter, poorer-quality sleep and increased daytime sleepiness. Some parents also choose to limit their child's overall use of electronic devices, including television and tablets. Even 90 minutes of screen time before bedtime is known to raise alertness and make it difficult to fall asleep. In addition to preventing children from having a healthy sleep schedule, avoiding screen time before bedtime also helps parents prevent their children from becoming chronic insomniacs. The effects of screen time before bedtime are the same for younger children and teenagers. Even more than half of children who had the most screen time at night were more likely to develop insomnia than those who had less screen time.