We've probably been told a billion times that you need to get a good night's sleep. This advice applies to both children, when they have to face the day at school, as well as athletes, when they have to prepare for a difficult competition, and adults, when they have to fight against the stresses of life and health problems. So what exactly does the expression "a good night's rest" mean? You will find the answer if you pay attention to numerous variables and take into account the aspects that characterize your lifestyle. It's impossible to get a good night's sleep without first determining how much sleep your body needs.
Steps
Part 1 of 3: Listening to Your Body
Step 1. Take a simple sleep test
It will likely take more than one night to determine the results of this test.
- As soon as you have the opportunity to sleep late for a couple of days, take the opportunity to perform this test. It may take several nights in a row to achieve satisfactory results.
- The first step in the test is to go to bed within a reasonable time. You'll need to sleep late to take this test, so you'll have to wait for the weekend or a series of days when you don't have to go to work or school. For it to be effective, you have to resist the urge to go to bed later than usual because you have the option to lie in bed the next day. You need to get accurate results by going to sleep at the same time every night.
- After that, don't schedule the alarm. Sleep until you wake up spontaneously. If you are like most people, you will presumably get more sleep the first night, maybe even 16 hours or more, as your body will be in "sleep deprivation".
- If you have accumulated a lot of fatigue, you may need to make up for lost sleep first before you can get the best results. If the sleep deficit is not excessive, you can proceed with the test.
- After the first night you've slept longer than average, keep going to sleep and waking up at the same times, avoiding scheduling your alarm. After a couple of days you will spontaneously wake up around the same time. At this point you will know how many hours your body needs to rest each night.
- If you've got enough sleep, you should be alert and able to go about your normal daily activities without feeling sleepy.
Step 2. Make up for lost sleep in the short term
Lack of sleep occurs when you are unable to rest the amount of hours that the body needs and that accumulate over time.
- Every time you decrease the time you spend at night, you increase the lack of sleep. You will suffer both in the short term and over months.
- If you stay up late to work, play or study and then wake up to the sound of the alarm clock because you can't help it, you increase the lack of sleep.
- Make up for recently lost sleep by adding an hour or so every night and take advantage of the various opportunities you have throughout the day to sleep or take a nap until you have regained all the lost sleep in a short period of time.
- This means that you need to keep track of the hours of sleep you have missed and know how much rest you need.
Step 3. Take a vacation to regain lost sleep over a longer period of time
When sleep deprivation is significant, it will take several weeks, or even longer, to recover and get back on track.
- Take a vacation without planning anything, then go to bed at the same time every night and sleep until you wake up spontaneously the next morning.
- Don't blame yourself if you sleep a lot during this break. Just catch up on lost sleep and resume your normal habits that regulate your night's rest.
- Once you have recovered and are able to fall asleep and wake up at the same times all the time, you will come to a point where you no longer need to rely on your alarm clock in the morning, as long as you go to bed early enough to allow your body to rest as long as necessary..
- If you feel you went to bed too early but still feel tired and have trouble waking up in the morning, try going to bed earlier. The usual eight hours of sleep are not enough for everyone. Maybe you need to get some more rest. If you don't get any benefit from going to bed earlier, see your doctor.
- If you have tried everything to catch up on lost sleep and, despite everything, you feel too tired and exhausted during the day, perhaps there is an underlying health problem or you are taking medications that aggravate your problem. Consult your doctor to assess your persistent state of tiredness and fatigue.
Step 4. Prevent health problems by getting enough sleep
A great way to understand what happens when you deny your body the sleep it needs is to learn about the symptoms associated with sleep deprivation.
- A research carried out at the University of Chicago followed a group of volunteers for six days who were allowed to sleep only four hours a night.
- After just six days of getting little rest, subjects experienced elevated blood pressure, increased levels of cortisol (the stress hormone), produced only half the normal amount of antibodies after receiving a vaccine. flu shot and showed early signs of insulin resistance, which is the first step in the development of type 2 diabetes.
- People with sleep deprivation have also been observed to have other symptoms, such as difficulty concentrating, slow decision making, worsening vision, difficulty driving, irritability, fatigue, and memory problems.
- The researchers also evaluated the symptoms that develop in individuals who do not get enough sleep for long periods of time. They include obesity, insulin resistance, stroke, memory loss, and heart disease.
Step 5. Recognize situations that change your needs related to night rest
Sometimes stress and physical changes can lead you to sleep more.
- Pregnancy is one of the physical changes that increases the need for sleep, at least during the first trimester.
- Other circumstances that can cause the body to rest for several hours include: illnesses, injuries, intense physical exertion, emotionally difficult situations, and rather intense concept work.
- Give yourself a nap or a little more time to sleep at night to counterbalance these stressors.
Step 6. Find out how many hours you need to sleep based on your age
Numerous professionals in this area publish tables that provide indications regarding sleep needs broken down by age.
- As we get older, the hours of sleep we need each night decrease. At the extreme we find infants, who need to sleep 11-19 hours every 24 hours (with an average of 14-17 hours), and adults over 65 who need 5-9 hours a night (with an average of 7 -8 hours).
- Several reputable sites, including that of the National Sleep Foundation, provide guidance on recommended sleep hours, divided by age groups. The tables include the recommended amount of hours, the appropriate times, and give an idea of the categories that fall outside the recommended hours.
- Realize that each person is unique and other factors may also cause you to slip from one category to another, but you don't necessarily have to consider yourself abnormal. For example, some individuals may take medications or suffer from illnesses that induce more sleep than recommended guidelines suggest.
Part 2 of 3: Controlling Night Rest Habits
Step 1. Make changes to your surroundings
Make the area where you sleep more comfortable and relaxing.
- Start by checking the temperature. Keep the bedroom temperature comfortable and not very high.
- Use the bed only for sleep and sex. Avoid using it for other activities, such as studying, reading, playing video games, using any device with a screen, and watching late-night television.
- When you need to sleep, make sure your bedroom is quiet and as dark as possible. Perhaps you should consider covering the window panes to prevent light from entering and using earplugs or a fan to keep out outside noises.
- Make sure the mattress and pillows are comfortable and inviting. If you share a bed with someone, make sure it is large enough for both of you to sleep peacefully.
- Do not allow children and pets to sleep in your bed.
- If you work late in the evening because you have to keep several shifts, follow these same guidelines. Try to go to sleep and get up at the same times every time.
Step 2. Pay attention to your eating habits
A balanced diet helps your body function more efficiently in various ways, even when sleeping, but you can take some special measures to improve the quality of your night's rest.
- Avoid heavy meals late in the evening and just before bedtime, as well as going to bed hungry.
- Limit your fluid intake in the evening to avoid waking up frequently during the night to go to the bathroom.
- Limit your caffeine intake during the day and try not to drink caffeinated drinks from 2pm onwards.
- Stop smoking or avoid smoking before bed. Nicotine acts as a stimulant and can keep you from falling asleep.
- Avoid consuming alcohol before bedtime. Alcohol initially makes us feel sleepy, but after a few hours its action changes and stimulates the body, hindering sleep.
Step 3. Make some changes to your daily activities
This recommendation includes everything from exercise to exposure to natural sunlight.
- Keep fit by following the recommended guidelines, which suggest at least 150 minutes of aerobic activity each week. Exercise during the day or early evening, but avoid exercising just before bed.
- A link between proper exercise and sleep is well documented. In fact, some studies have shown that moderate aerobic activity, such as walking, can cause people with insomnia to fall asleep earlier than those who don't exercise at all.
- Take advantage of the natural sunlight. It provides the body with quite important vitamins and helps balance the sleep-wake cycle. However, try not to expose yourself to the light just before bedtime.
- If you need to take a nap, don't do it when you know you're going to bed shortly and try to limit the duration to 20-30 minutes in the middle of the afternoon.
Step 4. Get into the habit of relaxing before bed
Basically, you should be doing something that gets rid of all the stress accumulated during the day from your mind.
- Some people like to read, while others prefer to knit or paint. Try taking a hot bath or shower, or listen to soothing music or the sounds of nature. Whatever will be fine, as long as it works. If you can, try to dim the lights while you relax.
- Find a healthy way to relieve stress throughout the day. Take a few breaks throughout the day to unwind, talk about something fun, and have a few laughs with friends. By managing the stress that builds up throughout the day, you will be able to ease the burden of worries before bed.
Step 5. Follow your schedule
Go to bed and get up at the same time every night and every morning, including weekends and holidays.
- Even if you are not tired or sleepy, try to sleep the amount of hours you set. If you have difficulty falling asleep for more than one night, perhaps you should change the time you go to bed.
- Some guidelines suggest not going to bed until you feel tired or sleepy, while others recommend following your schedule regularly. If you fall asleep and wake up at the same time all the time, you may feel sleepy once you're in bed and indulge in some relaxation.
- If you don't fall asleep after 15 minutes of going to bed, get up. This way, you will avoid fidgeting because you can't sleep due to stress. Get up and move or do something relaxing for a few minutes, then go back to bed.
- Avoid looking at the clock. Relax, think about the positives of the day or what relaxing activity you would like to do, without thinking about the fact that you have to fall asleep.
Part 3 of 3: Seeking Medical Help
Step 1. Talk to your doctor if you continue to have difficulty
It may be that there is an underlying health problem or that some medication is preventing you from sleeping.
- Sometimes, diseases can hinder sleep. Among the problems that would probably be best evaluated with the advice of a psychiatrist or psychologist are depression, insomnia, attention deficit syndrome and hyperactivity, bipolar disorder, post-traumatic sleep disorders, nightmares or other problems that occur during sleep and that compromise emotional well-being.
- Other disorders commonly related to sleep difficulties are sleep apnea, Alzheimer's disease, dementia, chronic pain, restless leg syndrome, chronic obstructive pulmonary disease and respiratory disorders associated with this disease, allergies, epilepsy, fibromyalgia, chronic fatigue syndrome, gastroesophageal reflux and multiple sclerosis.
- In some cases, the difficulty in falling asleep depends on pathologies directly related to sleep. Among these disorders are circadian rhythm disorder, delayed sleep syndrome, narcolepsy, cataplexy, sleepwalking, sleep talk, REM sleep disorders, and shift-shifting disorders.
Step 2. Pay attention to changes in your sleep cycle
Sleep disturbances can occur due to a combination of factors, including medical conditions, psychological problems, and sleep disturbances.
- Symptoms caused by sleep disturbances include excessive daytime sleepiness, persistent fatigue, irregular breathing or increased movement during sleep, difficulty sleeping when tired and time to go to bed, abnormal behaviors, such as drowsiness and sleepwalking.
- The duration of the symptoms associated with any disease could aggravate the difficulty in falling asleep, taking it well beyond the scope described in this article.
- See your doctor as soon as possible. For your health, it would be best to immediately address any problems you may encounter while sleeping. The doctor will be able to answer all your questions, but also prescribe the appropriate treatment in relation to the cause of your problems.
Step 3. Check your medications
Many medications can cause or contribute to increased sleepiness and fatigue or not make you get enough sleep.
- Do not arbitrarily change medical prescriptions. If you think a drug is causing or aggravating your problem, see your doctor, who may change your dosage or prescribe another drug instead of one that prevents you from getting a good night's rest.
- Hundreds of drugs cause excessive sleepiness among the side effects. The list is too long to be able to report them in this context. However, any medications, ranging from antihistamines, to blood pressure medications, to pain relievers, could cause problems between wakefulness and sleep. Talk to your doctor or pharmacist if you suspect that taking a medicine may interfere with your night's rest.
- Medicines can also prevent you from sleeping well. While their list is also long, it is certainly shorter than the list of drugs that cause sleepiness. Despite this, many can impair the ability to get a good night's rest. See your doctor if you think any medications you are taking are preventing you from sleeping.
Step 4. Take a sleeping pill
If you continue to have difficulty falling asleep and / or sleeping, there is likely an important cause, such as depression, or maybe you just need to rebalance your sleep cycle.
- Some over-the-counter medications can help you fall asleep more easily, but should be taken for a short time.
- If your problem persists, consult your doctor for more effective medication.
