Sleep is a vital component of our health and is crucial for memory, muscular recovery, and healing. People need at least seven hours of sleep every night. Teenagers and kids in school need eight to eleven hours of sleep per night. Everyone should receive at least seven or more hours of sleep every night, regardless of age.
Controlling your sleep is essential for maintaining good health. Lack of sleep can be an issue and can lead to the emergence of chronic discomfort. It might also make symptoms of depression or anxiety worse. So, if you aren't getting enough sleep, what should you do?
There are many factors that can affect sleep, but there are also many aspects of sleep that you can manage. risk elements
Obesity, physical inactivity, daily smoking, and excessive alcohol consumption are risk factors for short sleep durations. A physical therapist can assist you with positioning if you have trouble falling asleep at night.
Physical therapists (PTs) are experts in mobility who enhance patients' quality of life by giving them directed exercise, direct care, and education. PTs develop treatment regimens after evaluating patients to meet their unique requirements and objectives.
A wonderful place to start is with good sleep hygiene, which is the application of healthy practices that might improve your sleep schedule. You must work to promote healthy sleep both during the day and before bed.
Try these sleep hygiene suggestions to get better sleep.
Increase your physical activity
Keeping active makes it easier to sleep soundly.
Once authorized by a medical professional, make an effort to complete 150 minutes of moderate activity every week.
You can select the best workouts for your needs and ability with the aid of a physical therapist.
Increase your light exposure.
A increased risk of sleep disturbances has been associated with vitamin D deficiency.
Take into account boosting your daytime light exposure.
Don't take extended naps
If you're an adult, limit your naps to 20 minutes or fewer.
Avoid smoking
If you smoke, stop two to three hours before you want to go to bed.
Restrict your alcohol consumption.
If you do consume alcohol, do it in moderation.
Don't drink caffeine after noon.
Caffeine is a stimulant that can increase alertness and decrease drowsiness.
It is also a diuretic, which may make you need to urinate more frequently at night.
Prior to going to bed
Get enough rest.
Decide on a bedtime that will allow you to sleep for seven or more hours.
Maintain a sleep schedule.
Every day, I get up and go to bed at the same hour.
Set the thermostat.
The National Sleep Foundation states that the ideal sleeping temperature is around 65 degrees.
Make sure the room is the proper temperature for you and that you have all the blankets and pillows you need to feel comfortable.
Establish a calming bedtime routine.
This can entail turning down the lights, staying away from devices, and turning down the noise. You can get ready for sleep by doing meditation or listening to soothing music.
Remember that certain drugs may alter how soundly you sleep. See your physician or pharmacist for advice on when to take your drugs to encourage a balance between sleep and wakefulness.
If you still have trouble falling asleep, keep a sleep journal to better understand your sleeping habits and talk to your physical therapist about it. If you have pain or discomfort that restricts your motion or makes it difficult for you to sleep, a PT can also be of assistance. You may benefit from learning the proper workouts and positions.
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