How To Get Good Sleep Even When Life Is Stressful

With all of the technology that we have today to make our lives easier, it’s still common for things to become overly busy and stressful. Between work, family, and the normal hustle and bustle, many people find themselves being pulled in a thousand different directions, leaving them in a constant state of exhaustion. For many, the issue comes down to simply not getting enough sleep to balance out all of their activity. Taking time to get quality shut-eye can be a task when things are hectic, but with these handy sleep tips, you’ll consistently be able to wake up every day feeling like you can take on the world.

1. Get at least 7-9 hours of sleep each night

When people get busy, one of the first things that usually gets put on the backburner is sleep. Less sleep means more time spent getting stuff done, right? While that might work out math-wise, in reality, getting less than 7 hours of sleep on a consistent basis can wreak havoc on your memory, focus, mood regulation, and even your waistline (sleep deprivation makes you more likely to put on weight and crave high calorie foods!).

Getting enough sleep is crucial for both your productivity and your long term health, so make sure you allow enough time for at least 7 hours of sleep every night.

2. Take an hour before bedtime to chill

Many people treat sleep like it’s an on-off button—one moment you’re awake, and the next, you’re dead to the world. In reality, going to sleep works more similarly to a plane landing, as in it is a very gradual process that should be handled with care.

In order to help you fall asleep faster and rest more deeply, researchers recommend taking about an hour before bed to help your mind relax. Ideally, this means turning off all electronics and screens, as the blue light they emit can actually disrupt the production of sleep-inducing hormones. Take an hour to read, meditate, plan your next day, or anything else other than watch TV or surf the web. This will help you slip into dreamland much quicker.

3. Make your bedroom a sleep temple

Any type of light can disrupt your sleep, so make sure your bedroom is able to stay completely dark, even as the sun is coming up. If necessary, get blackout curtains or wear an eye mask to bed. Also, humans are able to sleep more easily in slightly cool environments, so ideally, your bedroom temperature should hover right around 69 degrees Fahrenheit. Any warmer and you might have issues falling asleep.

4. Be careful with caffeine

Everybody loves a cup (or two or three or eight…) of coffee in the morning, but relying on caffeine too much can actually put you into a cycle that leaves you feeling much more tired in the long run. A little caffeine in the morning is alright, but avoid having any form of it after lunch. If you drink caffeine too late in the afternoon, you’ll likely have issues going to sleep that night, which means you’ll need more caffeine the next day, which means you’ll have issues going to sleep…you get the picture. Consider noon to be your caffeine cut-off.

And, if you put all of these tips into practice and you still feel exhausted during the day, that’s when you should call your doctor. Chronic tiredness despite getting enough sleep is a common sign of sleep apnea, a disorder that affects about 20 million Americans every night. If following a strict sleep routine doesn’t help you after a week or so, go see your doctor right away.

Life is busier than ever these days, but that doesn’t mean there isn’t enough time to get the rest you deserve. These tips are backed by science, take little to no time, and they’ll ensure you wake up every day full of energy and enthusiasm.

About the Author

Dr. Kenneth Mogell is a certified sleep dentist who has been providing sleep apnea treatment in Jupiter for over 30 years. If you believe that you may be dealing with sleep apnea, he can help you get the answers and care you need right away. For more information, he can be contacted through his website.