When you aren’t able to sleep, or worse yet, have insomnia on a regular basis, it’s much more difficult to work, be productive, and make healthy choices. Studies show the more sleep deprived you are (you get five hours of sleep or less most nights), the more likely you are to be overweight. There are a couple theories as to why this may be: you may be too tired to exercise, therefore, you don’t burn as many calories; you may take in more calories, because you are awake more hours during the day; lack of sleep disrupts the balance of the hormones that regulate appetite so you eat more. Lack of sleep also lowers the immune system making you more susceptible to illness. If you experience severe cold and flu symptoms or other serious illnesses, you can always come to any of our Houston and Austin ERs for 24 hour emergency care for quality, compassionate care.
During the Day
There are things you can do during the day that can help prep your body and mind for restful sleep. If you usually exercise in the evening, try working out earlier in the day. Studies show that moderate aerobic exercise can improve sleep quality for insomniacs.
For best results, try to work out at least three hours before bedtime. It’s also good to limit caffeine during the day. Most people reach for multiple cups of coffee when they are sleep deprived, but caffeine can keep you up at night making it harder to fall asleep. If you must drink coffee, do not drink it past 2 p.m. so it has time to leave your system before you go to bed.
A lot of us tend to let our worries and concerns creep into our thoughts right before our head hits the pillow and then we spend most of the night letting those worries keep us tossing and turning. Instead, designate a 15 minute window
during the day where you address your worries, and then let them go. You can also try relaxation techniques, like meditation, to improved sleep time and quality. Yoga and deep breathing are good techniques for relaxing. You should also turn off all screens at least one hour before bedtime. Studies show that the blue light emitted by devices like smartphones, tablets, and computer screens, makes you produce less melatonin, thereby making you sleepier the next day. If you like to read before bed, read a real book.
While You Are Sleeping
For better quality sleep, experts suggest keeping your bedroom dark and cool. Your bedroom temperature should be between 60 and 75 degrees Fahrenheit. To make your bedroom dark, use blackout curtains or an eyemask.
Also, you should leave devices like phones and tablets outside your bedroom. The small amount of light they emit can disrupt sleep. If outside noise from other family members or neighbors keep you up, try using earplugs or a white noise machine.
With these tips, you should be on your way to being less sleep deprived. If you experience chronic insomnia, you should seek help from a medical professional. Here’s to a better night’s sleep!
Neighbors Emergency Center offers 24 hour emergency care in Houston and Austin 365 days a year, and our board certified emergency physicians can treat all medical emergencies. We know you’re time is important, so we will treat you quickly and effectively so you can get back to doing what you love. If you are looking for a quality emergency room with little to no wait time, come to Neighbors Emergency Center.