Simple Tricks to Get Enough and Sound Sleep

Do you have trouble sleeping? It could be stress, anxiety, or thinking that sleep is not important. In fact, sleeping soundly is easy.

KRISTOPHER RADDER/THE BRATTLEBORO REFORMER VIA AP

Chad Burnett, a graduate of Hinsdale High School in the United States, took a short nap before the graduation ceremony on June 17, 2023. A Gallup survey released on April 15, 2024, stated that the majority of Americans feel better if they could get more sleep.

Do you have trouble sleeping? Or are you not sleeping well? Don't be sad. It turns out that many people have the same fate. Nearly a third of adults in the United States cannot meet the recommended healthy sleep time of 7-9 hours. The main causes are stress, anxiety, and not taking rest time or sleep seriously.

Molly Atwood, an assistant professor of psychiatry and behavioral sciences at Johns Hopkins School of Medicine in the US, urges everyone to understand their individual body needs. In addition, do not underestimate the need for rest and make an effort to prioritize sleep time.

The Gallup poll on Monday (22/4/2024) showed that 57 percent of Americans would feel better if they could sleep more. 42 percent said they could sleep as much as they need. 26 percent slept for eight hours or more. 53 percent slept for 6-7 hours. Meanwhile, 20 percent of people only slept for five hours or less.

Also read: Sleep is Capital for Tomorrow

PAM PANCHAK/PITTSBURGH POST-GAZETTE VIA AP

A woman and her dog were seen sleeping in Schenley Park, US, on May 4th, 2021. A Gallup survey on April 15th, 2024 stated that the majority of US citizens would feel better if they could get more sleep.

Vice President of Research and Science at the National Sleep Foundation in the US, Joseph Dzierzekski, explains that in modern American life, there is a view that sleep or rest time is unnecessary. Sleep time is seen as inactive time and takes away from time that could be used for other things.

"Of course that's not true and only recently have people begun to realize the importance of sleep time," he said.

Anything that helps focus you and relieves tension throughout the day will help improve sleep quality.

To be able to sleep, experts recommend simple tricks. If we have trouble sleeping due to stress, we can try to create a "buffer zone" between the end of work and bedtime. Job-related stress is indeed unavoidable and even difficult to eliminate.

However, everyone can still free themselves from their daily work and responsibilities about an hour before bed. It is best not to check email, pay bills, do housework, or endlessly scroll through social media.

AP PHOTO/WILFREDO LEE

A prospective airplane passenger takes a nap while waiting for his plane flight at Miami International Airport, USA, on July 1, 2022.

Let go of it all and create a special relaxing routine by reading books, pursuing hobbies, or spending time with loved ones. "This goes back to the core of mindfulness. Anything that helps you focus and can release tension throughout the day will help improve the quality of sleep," said Annise Wilson, assistant professor of neurology and medicine at Baylor University, USA.

Also read: Quality Sleep Can Increase Resistance to Stress

Eating large portions before bedtime can also disrupt the quality of sleep. To prevent this, it is recommended to eat in the afternoon. Atwood explains that eating large portions requires the body to work hard. However, before sleeping, the body should already be in a state of rest.

However, do not sleep in a state of extreme hunger. Just eat light snacks with healthy proteins or fats, such as cheese, almonds, and peanut butter with whole wheat bread.

Drinking espresso after dinner may feel calming, but it actually causes difficulty in sleeping. The same goes for consuming alcohol. Although it may aid in falling asleep initially, alcohol can disrupt the sleep cycle, reduce sleep quality, and increase the likelihood of waking up frequently in the middle of the night.

Also read: Irregular Sleep Triggers Heart Problems and Early Death

Caffeine is a stimulant that blocks adenosine, a chemical that contributes to drowsiness. Our bodies take up to 10 hours to eliminate caffeine. For this reason, experts recommend finishing caffeinated or alcoholic drinks several hours before bedtime.

According to Dianne Augelli, an assistant professor of clinical medicine at Weill Cornell Medicine, sleep quality can be disrupted if using phones, gadgets, or computers too often and for too long. The light from these gadgets can disturb our circadian rhythm - the internal clock that naturally wakes us up - by suppressing melatonin, which helps us sleep.

Self-discipline is needed to stop browsing social media. "Tiktok does not want you to stop. Only ourselves can stop it. So, we must learn to be able to get rid of all gadgets," he said.

Also read: Sleeping Satisfied on the Weekend is Not Enough to "Pay" for Lack of Sleep

Sleep consultant and psychologist Nicola Cann reminded The Guardian daily, April 16 2024, that sleep is a natural process that our bodies have prepared themselves for. There are many things that can be done to fix it without costing you anything.

Establishing a routine to ensure good sleep can begin with enjoying the morning sun's rays. It can also be achieved by walking for 20 minutes or simply sunbathing. Daytime activities help regulate the human circadian rhythm (physical, mental, and behavioral changes that follow a 24-hour cycle and are influenced by light and darkness).

Cann also suggests having a relaxation routine at night. Most people can't immediately fall asleep when they are in bed, so they need to relax for 30-60 minutes before sleeping. This helps the body and brain switch to sleep mode, making it easier to fall asleep. On weekends or holidays, try to wake up at the same time as on other days.

"Most of us need 13-16 hours of wakefulness to build up the necessary sleep drive for a good night's sleep. If we lie down for an hour on a Sunday, we will feel tired an hour later than usual, making it difficult to fall asleep on time," he said.

Also read: Sleep well, darling...

Despite this, there are times when all the methods have been tried, but none have succeeded. Sleep quality also does not improve for more than a month. When this happens, experts say it is time to see a doctor. Especially if it has been affecting work performance or mood.

"At a certain point, whatever strategy or how much relaxation is done will not be effective. This happens if we are already too stressed. If this is the case, a specific solution is needed and each person will be different," Atwood said.

Insomnia cannot be ignored or considered normal. The impact will be severe. Sleep researcher at the University of California, San Francisco, USA, Aric Prather, told The New York Times, February 19 2024, that people who have difficulty sleeping can exacerbate stress and negative emotions. For some people there are further effects, such as feeling unwell and stressed all day, constantly worrying, being irritable and impatient. (AP)