Getting an adequate amount of sleep is essential for the health of both your body and your mind. Sleep deprivation can have negative consequences. If you struggle to get enough sleep, the tips below from Claudia Aguirre, an expert in the field of neuroscience, can help you start getting the rest that you need.
1. Know how much sleep you need.
The amount of sleep that you require depends on your age. Young children usually need anywhere from about 9 to 12 hours, while teenagers require approximately 8 to 10 hours. Adults, on the other hand, can usually get by with between seven and nine hours of sleep.
2. Avoid blue light.
Devices like cell phones and TVs give off a blue-coloured light that can interfere with your ability to fall asleep by disrupting your body’s natural circadian rhythm. Avoid using these devices at night.
3. Try sleeping on your side.
Compared to sleeping on your stomach or back, sleeping on your side may help your brain get rid of waste more effectively. Ensure that your mattress is supportive of your sleeping position, take a look at dreamcloud mattresses and find your perfect match.
4. Try breathing deeply.
When you take deep breaths, it naturally sends a signal to your body, telling it to relax. Breathing in deeply can also improve the flow of cerebrospinal fluid, which can carry oxygen to the brain while at the same time helping to clear out waste.
5. Avoid oversleeping.
While the health effects of too much sleep are still being studied, it is usually best to only sleep as long as you need rather than oversleeping.
6. Stay active.
Researchers have found that exercising on a regular basis can minimize the risk of memory problems occurring as a result of sleep deprivation.
7. Don’t overheat.
Most people sleep best in an environment that is relatively cool. If the room is too hot, try kicking the blankets off of your feet to help your body cool down.