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You may notice sleep’s benefits most when you don’t get enough sleep. Depriving yourself of the recommended seven to nine hours of sleep adults need may result in drowsiness, nodding off at work, and difficulty concentrating and making decisions. Fatigue causes more than 100,000 automobile accidents a year. More severe consequences include brain fog, forgetfulness, and increased risks for obesity, insulin resistance, heart disease and high blood pressure.
While most of us can’t resist the call of a soft, downy pillow in a darkened room, many factors, including emotional concerns, physical health problems and other behaviors, can hinder a good night’s sleep. To counter sleep-busters, try these tips:
- If you crave a hot drink in the evening, opt for decaffeinated herbal tea.
- Maintain regular bedtime hours, even on weekends.
- Turn off your technology and engage in a relaxing activity before bedtime. Pray, meditate, stroll under the stars or read a favorite book.
- Go outside. Researchers in the United States and Japan have found that simply being in nature can help your blood pressure drop.
- Regular exercise reduces stress and helps control depression. Yoga, martial arts and dance have excellent stress-relief benefits.
- Be mindful. Take time each day to center your mind. Meditation or prayer can help bring focus and peace to your daily life.
