Many Americans today simply aren’t getting the sleep that they truly need. Sleep disorders and negative side effects from exhaustion are common everywhere you look these days, and so 50 to 70 million people in the United States are affected each day. Sleep disorders can range from insomnia, which is the most common and is reported by about 30% of citizens, to obstructive sleep apnea, which affects approximately 25 million Americans. Even more of us are affected by snoring – that dead-of-the-night annoyance that can ruin our next day – at nearly 50% of people suffering in some way from it.
So what are some steps we can take to make our lives better? Sleep is something that accounts for about a third of our lives; yet, many of us don’t know how to manage it. Being able to get a better night’s sleep could have practically life-changing results, such as reduced stress, physical and weight benefits, less inflammation in the body, improved memory, and even higher brain usage.
Taking that into account, doesn’t it make all the sense in the world to find out what works? Every person is different, and there is no one way to have a better night’s sleep, but there are a few things to get you started. Some of these tips you may have heard before, and others may be new, so we’ll start with the most common.
First on the list of priorities for better sleep is ridding the body of heavy drugs and alcohol, if consumption of one or both is a routine habit. This is the most serious form of detox and calls for professional help more times than not. The experts working in drug rehabs in Savannah GA and other regions dealing with an increase in addiction will be the first to point out the link between bad sleep and substance abuse. They can also help those dealing with addiction to work towards sobriety. A good night’s sleep is sure to follow.
It is important to never expect your body to switch from awake to asleep just because you shut your eyes. Like exercise, a wind-down period is incredibly crucial before bed. Keep screens off for about an hour before you go to sleep, as they overstimulate the brain. Keep the room cool to relax you for sleeping better. Also, take some time to get ready for bed before sleep, and relax. Do some stretches or take a warm bath.
Most importantly, mentally set aside any stressors of the day and block out those thoughts that keep you awake. This is very difficult for some people to do, and can be helped with calming music or relaxing exercises. Overall, taking the last hour of the day to just relax is certainly an adjustment, but grows easier when worked into a routine.
Speaking of routine, having a daily one where you wake up and go to sleep at similar times each day helps to reinforce sleep patterns, and can give you a better night’s sleep in the long run. Caffeine and casual alcohol consumption can also confuse any sleep patterns you may already have in place, so avoiding these can make a big difference as well.
There are other changes in diet that can benefit your sleep habits, such as adding calming nutrients and avoiding snacks right before bed. Even detoxes have been known to clean toxins from the body, improving sleeping habits. Interestingly, the body’s natural detoxification processes occur when we sleep. Ensuring that our bodies have the support they need for this process can actually stop us from waking up in the middle of the night. As our body detoxes while we sleep, the sleep cycle can possibly be disrupted because the detoxification process does not have the needed nutrient reserves.
There are many programs out there for detoxing, some as simple as green tea or lemon water, geared to different people and body types. Many folks even choose to detox in a facility to cure their sleeping habits. Detox facilities have helped many people with addictions and other issues, and sleep is a common one. Finding the proper detox system in a facility can have it geared toward your body type, and can also set long-term plans for afterward.
While many of us know that sleep is one of the most, if not the single most important factor to a healthy lifestyle, we can often lose sight of it. Take these tips into account and make whatever small changes you can over time; for example, if you rely on screens, work your way up to an hour before bed without them. Maybe work your way up to a screenless bedroom, or add on a few more relaxation stretches or methods each night. Never hesitate to consult a professional, such as a doctor, detox facility, or sleep study center, to get some more ideas on what will uniquely work for you.