Sleep disorders affect 40% of adult Canadians. Whether you have difficulties falling asleep, staying asleep or getting quality sleep, the effects are equally damaging. People who experience sleep problems become experts at pushing through the day.
They put in heroic efforts to perform even the simplest of functions, never mind taking care of home, family and performing at work. Getting through the day is hard enough, but the effects are even greater than that.
The Side Effects of Sleep Deprivation
The World Association of Sleep Medicines said sleepiness and sleeplessness are threatening health and quality of life in countries around the globe.
For example: a person who has not slept for 20 hours has a level of impairment equal to someone with a blood alcohol concentration of 0.08 per cent, which is over the limit of 0.05, at
which a driver is considered legally impaired!
A non-typical sleep schedule disturbs the body’s natural pattern of rest and rejuvenation, which can lead to physical and mental problems, including:
- Cardiovascular disease
For anyone that's trying to drop a few pounds, it's also interesting to note that both the amount of sleep and the quality of sleep have also been shown to affect appetite, weight control and the effectiveness of diets!
How To Get Better Sleep: 7 Strategies That Work
Physical activity and good nutrition are always vitally important for nearly all aspects of health. Those should always be first in your sleep-friendly lifestyle choices. But how do you find the
energy for that?
Use these 7 easy tips to help tell your body it’s time to go to sleep, and watch your days become considerably more enjoyable!
1. Get morning sunlight
How much sleep we get and how well we sleep, is profoundly affected by sunlight, especially in the morning and the early part of the day. Exposure to sunlight will
help for both alertness and energy during the day, and good quality sleep at night. If you cannot get enough sunlight into your day, invest in a natural spectrum lamp
for your desk or your home. You won’t believe the difference.
2. Reduce your stress
Stress management is a critical component of optimized mood, energy, and sleep. Prioritize self care, and consider adding a natural stress supplement to your routine.
3. Dim the lights
Our bodies haven’t evolved to handle all that artificial light. Dim the lights and/or use candle light as the evening progresses. Next: Screen time can wreak havoc on your sleep cycles. Turn
off those devices or use blue light filtering software.
4. Stick to a schedule
Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body's sleep-wake cycle and helps promote better sleep at night.
5. Pay attention to what you eat and drink
Don't go to bed hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive trips to the toilet. Alcohol and coffee deserve caution
too. Consider relaxing herbals teas instead.
6. Create a bedtime ritual
Do the same things each night, to tell your body it's time to wind down. This might include taking a warm bath or shower, reading a book, or listening to soothing music. Relaxing activities
(no, TV doesn’t count, sorry) can promote better sleep by easing the transition between wakefulness and drowsiness.
7. Get comfortable
Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, sleep masks, a fan or other devices to create an environment that suits your needs. Plus, you deserve the best quality mattress and most comfortable pillows, so explore your options carefully.
Do Supplements or Pharmaceuticals Help Sleep?
While pharmaceuticals can help on occasion, they they come with side-effects. If you need extra support to help fall asleep, consider using sleep formula supplement. They contain powerful sleep remedies such as Valerian Root, Lemon Balm, Scullcap and California Poppy that work together to quiet the mind, help fall asleep faster, stay asleep and improve overall sleep