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It is within your control!
In our modern society, many people are finding it increasingly difficult to get a proper rest at night. This happens personally to me, as well as many other teenagers or young adults. Oftentimes, as the number and difficulty of tasks increase as we grow up to be older, our minds become increasingly busy and even restless. For this purpose, I have decided to include some tips for everyone to be able to practice better sleep.
General Advice
The Sleep Education organization recommends keeping a consistent sleep schedule. Too often, we find ourselves working up late. However, the inconsistency this brings is more detrimental to a person’s sleep health than the fact that each day, a few fewer hours of sleep are gotten. Adults generally have to get at least seven to eight hours of sleep a night.
If you cannot fall asleep after twenty minutes, it is advised for you to find a quiet space (so you don’t get perturbed!) and find a peaceful task to do. Make sure that you rein on your urges to go onto Social Media (or any type of electronics); the blue light from screens can mess up your sleep routine!
As always, reducing (or avoiding) caffeine, alcohol, and smoking, as well as eating healthier food contribute to a healthier life. With it, better sleep as well.
For Teenagers
For the adolescent who would like very technical guidelines on improving their sleep, here are some:
- Make sure the temperature in your room is dark and comfortable and isn’t warmer than 23.5 degrees Celsius in general. We don’t want to make winter feel like the hottest days of summer! Otherwise, it becomes very difficult to get rest.
- Make sure to schedule dinner well before bedtime. If you just arrived home from an after-school activity and are hungry, have a little bit of snack, but don’t feast too much.
- Additionally, make sure that you are fully awake before driving cars, as traffic accidents are tragic, and can happen if a good night’s sleep is not achieved.
For Seniors
Many seniors experience a decrease in deep sleep, as when humans age, each of us produces less growth hormones. Here are some tips for seniors to improve their quality of sleep:
- To nap, the general guideline would be to keep it short; also, make sure to only nap in the afternoon, hours before nighttime sleep.
- Loosen up some stress by dancing, swimming, or cycling is a great way for seniors to gain new experiences. After all, exploring new places and congregating in social settings typically accompany these vibrant activities. For seniors, it is especially important to get enough physical exercise to sleep better and live a happier life.
Conclusion
There are many ways a person can improve their quality of sleep. To find more tips, make sure to look some up on the Internet, and be ready to adjust to changes/be flexible! Remember, a plan for better sleep is only effective if it is long-term and well-adjusted to each individual’s lifestyle. Good luck to all of you, and hope this blog helped!
