Do you fantasize about getting 8 hours of uninterrupted sleep? Did you know that it’s more common (and natural) to wake-up multiple times per night? This is but one of the common myths and misconceptions about adequate sleep.
Why you can’t sleep and how to get those Zzzs back
Too Many Wake-Ups
The standard sleep cycle includes regular awakenings. But individuals dealing with stressful moments in life can experience more frequent disruptions to their natural sleep cycle. Sudden noises, obtrusive lights, or less than ideal temperatures in the bedroom also have a lasting impact on your awakenings. A healthy number of awakenings is somewhere around 4 times per night. If you start waking up more often, you’ll likely feel less refreshed the next day. If you’re looking to stay asleep longer, here are some products tested and scored by SleepScore experts to help you sleep through the night.
Create an optimal bedroom.
Create an optimal bedroom. Awakenings are the bane of a sleeper’s existence. Often, awakenings are a result of a sub-optimal bedroom. Your bedroom should not only be dark and cool (60-68F is perfect for Zzzs) but should also block sudden loud noises that pull you out of slumber. Whether it’s creating a more sound-proof room or investing in a quality sound machine to mask noises, reducing the occurrence of sudden sounds can bring you more hours of sleep.
It may sound like a simple concept, but many sleepers fail to calculate what time they need to get to bed by in order to get 7-9 hours of sleep every night. Going to bed too late when you know you need to wake up early is a recipe for a groggy day.
Calculate your bedtime.
Take a few minutes to calculate a bedtime that allows for 7-9 hours of sleep. If you have to wake up at 6 am, try to get in bed by 10 pm. This allows for 8 hours in bed, and close to that for time asleep. You can set a bedtime reminder on your phone so you won’t forget to hit the hay on time. As an added bonus, doing this consistently will help build a regular sleep schedule. Over time, your body will get tired at the same time every day and getting to sleep can get easier!
Consuming too much alcohol in the evening, sipping a few too many cups of coffee in the afternoon, or simply failing to find a healthy outlet to relieve stress can all factor into how many hours of Zzzs you can get. All of these daytime choices can impact how long it takes you to fall asleep, shift through all the necessary sleep cycles, and stay asleep. All together, that contributes to a less than restful night for you.
Be mindful of your choices
It might be hard to make the connections from day to night, but your daily lifestyle habits play a major role in what your sleep looks like. Keep these few ideas and tips in mind to start getting meaningful winks.
Cut off your caffeine at least 8 hours before your bedtime.
Limit your alcohol intake, especially in the evening.
Get 30 minutes of daily activity 5 days per week, preferably early in the day.
Drink plenty of water during the day.
Take up stress-relieving hobbies, like journaling, puzzles, or reading (whatever sounds fun to you!).
Track your sleep so you can learn about your rest and the areas you should work on.
Getting more sleep takes effort and mindful changes; there’s no magical fix to get your 7-9 hours. But making incremental adjustments in your life can result in a happier evening.
To check if you are getting better sleep, download and check your progress on the free SleepScore app. It’s now available for iPhone and Android devices. Download free SleepScore app today: on from your Apple App Store or Google Play Store.
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