Ways to get more sleep at night
Do you find yourself tossing and turning most nights? If so, you could be suffering from sleep deprivation. When you don’t get enough sleep, a long list of health problems can follow, from obesity and an increased risk of heart attack and stroke to depression and accidents caused by drowsy driving. Don’t let sleep deprivation interfere with your health, happiness and productivity. Here are some strategies you can use to get more sleep at night.
Create a sleep routine
Don’t leave sleep to chance. Instead, create a routine to prepare yourself for sleep that you stick to each day. Over time, your routine will cue your body that is it almost time for rest, so that you’re ready to fall asleep when you get into bed. Your routine may include:
- Dimming the lights
- Putting away electronic devices
- Reading a book, meditating, or another activity that relaxes you
If you’re frequently kept awake by a racing mind, make a to-do list for the next day before you get into bed. This will help to clear your mind, so you can rest.
When you are sleep deprived , napping may seem like a logical solution. If you are chronically not sleeping enough at night, however, you have a sleep debt. Adults need a minimum of seven hours of rest per night. If you routinely sleep five hours, you add two hours to your sleep debt daily.
Napping cannot make up sleep debts, since napping doesn’t give your body the restorative rest that nighttime sleeping does. Further, napping can interfere with your ability to sleep at night.
See your physician
Chronic sleep interruptions can indicate an underlying medical condition. If you are struggling to sleep, talk to your physician about sleep disorders, including:
- Sleep apnea
- Restless leg syndrome
- Periodic limb movement disorder
Don’t let chronic sleep loss lead you to heart disease, obesity, depression and other serious conditions. The physicians at Regional Medical Center of San Jose can help you find a solution to your sleepless nights. Find out more about all of the services at our hospital in San Jose, or get a referral to a physician by calling (888) 762-8881.