If you want to be at your best during the day then you should be getting around 7 hours of uninterrupted sleep per night. The unfortunate reality is that most of us never get to that golden 7 hours. To put this into perspective only 65% of Americans get the recommended 7 hours of sleep per night (Source- https://www.thegoodbody.com/sleep-statistics/).
Not getting enough sleep can leave us feeling tired, grumpy and generally means that we wont be anywhere near as productive throughout the following day.
How can you improve your sleep patterns?
If you want to improve your sleep patterns and increase the number of hours sleep that your body gets per night, there are several steps that you can take. In this article we’ll go through 5 of the most important, and easy to implement, sleep pattern improvement steps.
Step 1: Stress relief
Stress is one of the biggest reasons why we lay awake at night. Generally speaking, if you are stressed out, or have too many things on your mind, then it is very difficult to relax at night. Even if you do manage to drift off to sleep, a stressed mind can often result in a broken sleep leaving you less than refreshed when you awake in the morning.
Some of the ways that you can reduce stress:
- Talking through problems with friends and loved ones
- Putting your stresses down on paper and rationalizing them
- Dealing with the big problems in your life so that you can put them to bed
Step 2: Take time to relax
After stress relief, this is one of the most important improvements that you can make to your sleep patterns. All of us struggle to go to sleep after having a long day at work, or a busy day looking after our children. Taking time out to relax can really help to put our bodies in a calm state, and one that is conducive to getting a good night’s sleep.
It is particularly beneficial if you can take time out 1-2 hours before you go to bed in the evening, to do something relaxing. This could include reading a book, relaxing on your sofa or even going for a walk.
Once you have put your mind into a relaxed state you will find it much easier to slip into a peaceful sleep once you get into bed.
Step 3: Chiropractic adjustments
If you have aches and pains in your body, and particularly in your spine, you can have real problems relaxing when you get into bed. This leads to it becoming increasingly difficult to get to sleep and even when you do drift off, you will more than likely have broken sleep patterns due to discomfort during the night.
If you ever wake up with any sort of aches and pains, then it is a good sign that you could do with going to visit your local chiropractor. They will be able to pinpoint the root cause of any pain or discomfort (source – https://www.kentchiromed.com/) and fix or at least ease those pains, leading to a far better sleep for you as a result.
Step 4: Keep a Food Diary
What you eat can play a massive role in how you feel, and this doesn’t stop when you get into bed. If you have eating too near to your bedtime, or indeed you have eaten something that your body finds hard to process, this can really affect the quality of your sleep.
Keeping a food diary and linking events within the diary to the quality and length of your sleep can really help you to pinpoint the foods, as well as eating times, that do or don’t work for you.
Adjusting accordingly can make a massive improvement to the quality and duration of your average night’s sleep.
Step 5: Exercise Regularly
Some of us hate exercise, some of us simply don’t have the time to fit it in. However, exercise is not only hugely beneficial when it comes to sleeping patterns, it is also of great benefit to our body and mind as a whole.
If you can increase the amount of regular exercise that you do, even if this means taking a brisk walk for 20 minutes every day, or taking the stairs rather than the lift, it can have a massive improvement on the way in which you sleep.