Many of us struggle to get enough sleep every night, but is the sleep we get any good?
While its important to get enough sleep,better sleepis a greater ally than more hours of sleep.
This post was originally published in 2013.
In honor ofWorld Sleep Day, today were reviving this old feature on how to get better zs.
In fact,some researchsuggests that sleeping too much can actually be harmful to your health.Photo byToshiyuki IMAI.
Youll spend less time tossing and turning, and more time getting truly restful sleep.
So where does that leave us?
First,start tracking your sleep, andfind your perfect bedtime.
There aregreat appsthatcan help.
Once youve learned to optimize your time, youll see better results.
For example:
Exercise regularly.
Specifically, morning or afternoon exercise helps you fall asleep faster with less trouble.
Just be sure not to exercise right before bed, as that had the opposite effect.
Set a kinder, gentler alarm.
The end result is a choppy, restless night where you wake more frequently than you would.
Caffeine has a different effect.
Caffeine shortens phases three and four, where REM sleep and dreaming occur.
Cut back on screen time.
We’vementioned it before, butstudyafterstudyall point to the notion thatelectronic devices harm our sleep cycles.
Dr. Verma suggested turning off your gadgets at least 1-2 hours before bedtime,even those e-ink devices.
Two hours is best, but admittedly impractical for many people.
Even if sleep occurs, it will not be as deep, and therefore less restorative.
“Photo byDreaming Poet(Shutterstock).
Weveshared one sleep-oriented meditation methoddesigned to help you fall asleep, butthere are many others.
Start a healthy sleep routine of winding down that starts long before your head hits the pillow.
We’vesaid thisseveral timesbefore, but put your money where your time goes.
Your bed is important, and you should see to it itimprovesyour sleep, not hinder it.Photo byAlliance.
Adjust the temperature.Some studies have shownthat optimal sleeping temperature for most adults isbetween 60 and 68 degrees Fahrenheit.
Too much warmer than that and you start having difficulty with insomnia.
Filter out the light.
If you live somewhere lit at all hours like I do, invest in a sleeping mask.
Cut out the distractions.
Kids waking you up?
Even two hours difference hurts, especially if they are already sleep deprived.
There could beany number of medical issuescausing your sleep problems, all of them treatable.
You may be suffering from chronic insomnia, which is treatable with mild sedatives.
We thank him, and you might follow him on Twitter at@nitunverma.
