Having Trouble Falling Asleep? Learn How to Fall Asleep and Stay Asleep?
Do you get enough sleep?
Are you constantly tired?
Or do you spend your days in a foggy haze, subsisting on coffee and chocolate?
Did you know that lack of sleep can have a huge impact on your health and well-being?
I recently overcame a period where I was surviving on 4-6 hours of sleep per night. Now to some this may sound normal and you may be used to it.
But for me it caused weight gain and depression.
If you are one of the ones who can survive on less sleep than others, consider yourself blessed because for those that require the typical 6-8 hours suffer terribly from chronic lack of sleep.
And as a mother of six busy children, helpmeet to my husband, blogger, and overall busy woman; I needed my sleep.
While children require more sleep than adults, the typical adult needs 7+ hours. According to the CDC, “getting enough sleep is important for people of all ages to stay in good health.”
Are You Getting Enough Sleep?
By not getting enough sleep as regular part of your normal routine, you may be at an “increased risk for obesity, diabetes, high blood pressure, coronary heart disease and stroke, poor mental health, and even early death. Even one night of short sleep can affect you the next day.” (CDC)
As women we need to do our best to ensure that we are getting adequate sleep so that we can manage our homes, keep up with our children, and carry out all of our responsibilities.
How Can I Get More Sleep?
- Make it a point to go to bed at a decent time
- Take a 15-20 minute during the day. Keep the naps short, so you do not disrupt your sleep pattern at night.
- Get up and get moving throughout the day. Exercising those muscles and working up a good sweat will help you sleep better at night.
- Cut out caffeine after 6:00 p.m.
- Diffuse essential oils
- Keep the house dark
- Limit media usage in the evening. The glow of the screen may be causing you to be an insomniac.
- Use discernment with what you watch on television. Anything that is too gory, terrifying, or sad may be causing you to have trouble falling asleep.
- Pray before you go to bed.
- Read your Bible for a few minutes before you head to bed.
- Drink some chamomile tea before bed.
- Limit any food that may potentially upset your stomach, especially don’t eat any heavy meals a few hours prior to bedtime.
- Be consistent on bed times and waking up times. Your body will adjust better with a routine.
- Avoid alcohol or nicotine before bedtime.
- If you find yourself still having trouble falling asleep, it may be time to seek the help of a health professional.
- Try natural remedies (such as Melatonin) before OTC or prescribed remedies, which may be addicting or have dangerous side effects.
- Other natural remedies such these sleep aids may assist in you getting a great nights sleep, too.
- Check your bedding. Do the best you can to have a quality mattress. Keep clean sheets on your bed. And ensure that your pillow still offers support.
- If you co-sleep, maybe consider moving your child to their own room or bed.
- Increase the amount of bright light exposure during the day.
Why Do We Need Sleep?
The bottom line is that sleep plays an important part of your health. Rest was created by the Lord to help restore, renew, and rejuvanate our bodies during long periods of rest.
- Immune system
- Essential for good health
- Has a direct impact on our spiritual, emotional, and physical health
- Improved memory
- Our bodies all require long periods of sleep in order to restore and rejuvenate, to grow muscle, repair tissue, and synthesize hormones.
What else can you do to help improve your sleep and stay healthy? Read here on 11 Preventative Tips that Will Improve Your Health.
I would love to hear from you, if you have any sleep tips. What do you do?
Stephanie, Training Keepers of the Home