- Sleep allows our bodies to reset for optimal psychological and physiological functioning.
- Failing to get enough sleep can affect concentration, make us irritable, and keep us feeling fatigued until the next time of rest.
- Despite author Jennifer Still’s busy schedule, she still makes sure to get at least eight hours of sleep each night — here’s how.
With their demanding schedules and heavy workloads, modern Americans may find it hard to get the seven to nine hours of sleep each night that the Mayo Clinic recommends for adults.
But if you feel like you’re not getting enough sleep, you’re not alone. A study by the CDC found that a third of Americans aren’t sleeping enough, and it may be impacting our health for the worse.
The negative effects of sleep deprivation on our health are both physiological and psychological.
According to a paper by the NIH, sleep deprivation “increases the risk of high blood pressure, heart disease, obesity, and diabetes.” Additionally, not getting enough quality sleep affects mood, performance, concentration, and our ability to form memories.
It can hurt your relationships and increase anxiety, too.
To avoid the negative effects of sleep deprivation, I’ve made it a goal of mine to get at least eight hours of sleep per night, and with very few exceptions, I’ve been able to make it a habit. Here’s how I get eight hours of sleep every day, even when life is hectic:
SEE ALSO: I taught myself how to cook — here are 8 tips if you feel hopeless in the kitchen
I stop drinking caffeine after 2 p.m
I’m a coffee addict and tend to sip cold brew or espresso shots throughout the day. However, consuming caffeine too late is a recipe for insomnia, so I’ve learned to keep it decaf after 2 p.m.
I not only avoid coffee after this time, but I also stay away from any caffeinated drinks like green tea and Diet Coke.
I wear comfortable pajamas
I’ve found that wearing clothes that are too constricting or uncomfortable inhibits my ability to sleep well. Likewise, pajamas that are seasonally inappropriate could leave you too hot or cold in the middle of the night.
I take an evening bath
I find taking a bath to be a relaxing way to clear my mind before hitting the hay. Research shows that bathing before bed can help improve sleep quality.
But this may only work if you leave yourself some time to cool down from a bath.
According to Time, hot baths or showers affect your circadian rhythm, or the biological clock that tells your body when to sleep and wake. Heating up signals to your body and brain that you should be awake and alert. Give yourself one or two hours to cool down after a shower before climbing into your bed.
See the rest of the story at Business Insider
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