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Sleep deprivation affects one to four percent of adults in the United States. It can wreak havoc in work performance, relationships and effective decision-making. Acknowledging these problems can improve your ability to trick yourself into eight hours of sleep per night. Sleep studies conducted by cognitive behavioral scientists point us in the right direction. Sleep medicine experts highlighted three simple tips that can help in managing chronic sleep disorders such as insomnia, sleep apnea or grinding jaw.

Keep a Sleep Diary

Sleep diaries are perfect for tracking your real sleep times by documenting when you wake, moments of shakiness and visits to the restroom. A sleep diary can act as a reference in when evaluating your sleep habits during the night. Your diary should include the time you wake up, late night activities and the time you return to bed. You can use this information to helps you discover a potential sleep schedule to reach your peak performance during the day.

Create a Sleep Environment

Training your body to go to sleep without disturbance is vital to tricking your body. You can use choose smarter ways to set up your sleep environment by limiting activities in the bedroom while you are awake; another tip includes changing the environment makeup, including room temperatures and lighting to have a sound sleep environment. Interesting studies show that your body develops its own time clock depending on the environment where you rest. In order to counter previous issues, it’s best to change the way you think of your bedroom so your body assumes the new sleep schedule easily.

Exercise Regularly

Three days of 30 minutes of exercise can do the trick if you live a sedentary lifestyle. Active people tend to sleep better and deeper because of the natural melatonin developing in their systems. Exercise also improves blood circulation from your heart to your brain, improving the oxygen intake necessary for reducing stress. If stress has eaten away your sleep, a couple of days of exercise can change the scope of your nights.

Avoid Naps Over 30 Minutes

Sleep studies show naps over 30 minutes during the daytime will disturb your body’s ability to sleep at night. Taking a short mid-afternoon nap can boost productivity. Recent developments in sleep medicine suggests naps occur in mid-afternoon to counter any sleepiness from the previous nights while preventing excessive fatigue during mentally intense activities such as homework, paperwork or other work tasks.

Change Eating Habits

Your food digestion occurs during night as well. Consider changing your dinner times so you have three hours to digest food before bedtime. Current studies prove certain foods help you adjust your sleeping habits if eaten at certain times of the day. No matter what you choose always focus on the healthier versions to avoid weight gain due to sugar, fats or carbohydrates eaten before bed.

Sleeplessness does not have to control the outcome of your life. If you have dealt with chronic sleep problems, you can use these proven tips to adjust the way you rest. Invest a few minutes in the next two weeks to analyze your sleeping habits, create a new schedule and trick your body into a sounder sleeping pattern.