It’s been a couple of weeks since we switched to Daylight Savings Time, and some of us are still getting used to the time change. We were wondering how it might change our sleeping habits, and how we could improve our sleep in general. Last week’s blog post brought up some great things to look out for. Here is part 2 of this two-part post, with more ideas on how to get you sleeping better and feeling better.
After coming across the term “sleepy Monday”, in reference to the Monday directly after Daylight Savings Time comes into effect, we thought a blog post on sleep would be a good idea. As mentioned in last week’s post, less than half of Americans get enough sleep.
How much sleep is enough sleep? Well, the Centers for Disease Control and Prevention (CDC) recommend between seven and nine hours of sleep each night.
But the US is not alone. Across the pond, the Brits are also struggling with 18% of them getting less than six hours of sleep each day.
The lack of sleep can result in dramatic health issues. Dr Alaina Tiani is a clinical health psychologist and associate staff member in behavioral sleep medicine at The Cleveland Clinic Sleep Disorders Center. She explains that lack of sleep can contribute to a decline in focus and concentration, as well as difficulty remembering things, a greater chance of depression, and irritability. But there are also physical issues to look out for, as lack of sleep can compromise the immune system and cause disruptions in the functions of hormones.
If you’re struggling to navigate life, work, and relationships because something is causing you to lose sleep, read on for some solutions that might work for your issue.
Eat The Right Amount
Getting your sleep right can take some tinkering before everything is in alignment for the best sleep you can get.
Going to bed too soon after eating a significant amount of food can result in indigestion, heartburn, and discomfort, all of which can affect how readily you fall asleep. Also, going to bed after too little food can also lead to disturbed sleep.
One of Penn State College of Medicine’s professors of psychiatry and behavioral health, Dr. Julio Fernandez-Mendoza, explains that our appetite tends to follow a rhythm, just like our sleep patterns.
Eating our meals at the same time every day can help us to sleep better, and also help us to better handle our appetites.
Take Time To Decompress
A lot of people don’t realize that they need to relax and decompress before hitting the hay. Fernandez-Mendoza says people who work some more after dinner, or exercise intensely, aren’t taking time to unwind and assume they can just switch off their brains when they eventually go to bed.
Dr. Tiani suggests we establish a routine to help us wind down before bed. She says: “It is important to have at least 30 to 60 minutes to wind down and do something non-productive before transitioning to your sleep time.”
Dr Patricio Escalante, a pulmonologist and sleep medicine specialist, suggests writing a to-do list for the next day, so we don’t lay in bed at night thinking about it, before consuming “some boring content” to help us sleep.
Bed Is (Mainly) For Sleep
Apparently many of us spend too long in bed doing things other than sleeping, and I’m not talking about sex. Many of us work in bed, scan social media, browse the internet, or watch TV from the comfort of our beds.
Dr Kenneth Lee, medical director of the University of Chicago’s Sleep Disorders Center, says: “the more time you spend in bed not sleeping, the more your body gets used to that.” Suddenly, your mind gets used to that and associates bed with sleep less and less.
If you are in the habit of waking up in the middle of the night and find it difficult to sleep again, you shouldn’t just lie there waiting for sleep to come.
Instead, get out of bed and do something relaxing, like listening to classical music. The point is to eliminate the association our minds might have created between being in bed and being awake. Lee says: “You’re really trying to create that association of: bed equals sleep.”
This may be particularly tricky for someone who spends a lot of time in bed, like someone who needs around the clock care. Tending to people who need significant levels of care is all in a day’s work for our registered medical experts at EJAI Loves Homecare. Our nurses are used to providing in-home care for your loved ones who deserve the very best care at very affordable rates in Tampa and St Petersburg in Florida.
They Call It “Bedtime” For A Reason
We make things harder for ourselves when we go to bed at different times each night. How? Well, each time we go to bed at a different time, we’re forcing our bodies to adjust to the new time. By doing this we also help ourselves to wake up at the same time each morning.
Perhaps you enjoy sleeping-in at the weekend. This isn’t a problem as long as you keep it to less than two hours. Sleeping-in any more than two hours past your usual get-up time may compromise your body’s routine. The effects become apparent on Sunday night when you find it difficult to sleep.
Worrying Too Much About Sleep To Fall Asleep
Over last week’s post and this one, we’ve gone over a range of different things you can do better to assure yourself a good night of sleep. But don’t let all these things worry you, for worrying about sleep can be one of the worst things to do when you’re trying to get to sleep.
Dr. Fernandez-Mendoza says: “If you spend the day worrying that you’re going to sleep poorly, odds are that you will.”
So don’t let it become a self-fulfilling prophecy.
Getting a good night of sleep is so important for us. Lack of sleep can have a deeply negative effect on our bodies and our moods, so don’t neglect your sleep cycles, or put off sleep during the week until the weekend. You need your sleep, and the people who need you on top form need you to get your sleep too. So look after yourself! Sleep well and sweet dreams from the team at EJAI Loves Homecare!
If you have a loved one who needs a little help, contact EJAI Loves Homecare in Florida to discuss their in-home care service. The team is ready to take your call and go through the options to give your loved one the assistance they deserve to stay in their own home. Greater independence, lower cost.
EJAI Loves Homecare is waiting to tell you more
Seize the day and contact EJAI Loves Homecare today to see how they can help you and your loved ones