Updated: Sep 24, 2020
About 1 in 3 American Adults do not get healthy amounts of sleep according to the National Institutes of Health (NIH). Due to different stressful events taking place at this very moment , many can see that their stress levels influence their sleep pattern as well.
The recommended amount of sleep for an adult is 7-8 hours by the (NIH). Here are some tips for a good nights sleep:
1. Don’t Get In The Bed If You’re Not Sleepy
Try not to lie in your bed awake, doing so can give you the urge to get on your electronic devices distracting you from sleep. Try waiting until you are feeling sleepy to prepare yourself for sleep, your body can follow your pattern if you stick to it. If you can't fall asleep right away, try doing something relaxing like reading a book.
2. Avoid Taking Naps Later In The Day
If your normal sleep pattern is thrown off try to avoid taking naps throughout the day. Taking naps especially in the evening can lead to you being up at night. Napping near dinnertime throws off your regular bedtime schedule, since it’s tough to relax when you’re not fatigued. Luckily, there’s a sweet spot on the clock: The best time to take a nap is after lunch, between 2 P.M. and 3 P.M., when the body’s energy naturally starts to flag.
3. Use the 4-7-8 Breathing Method
The “4-7-8” method is a simple breathing method that helps you unwind before bed. This breathing pattern helps rebuild powerful breathing method that promotes calmness and relaxation. It might also help you unwind before bed.
It consists of a breathing pattern that relaxes the nervous system. It can be practiced anytime you feel anxious or stressed.
Here are the steps:
First, place the tip of your tongue behind your upper front teeth.
Exhale completely through your mouth and make a whoosh sound.
Close your mouth and inhale through your nose while mentally counting to four.
Hold your breath and mentally count to seven.
Open your mouth and exhale completely, making a whoosh sound and mentally counting to eight.
Repeat this cycle at least three more times.
This technique can relax you and help you fall asleep quickly.
SOURCE: HEALTHLINE; SLEEPFOUNDATION
CHECK OUT THIS RELAXING VIDEO TO HELP YOU GET TO BED SOONER
Please make sure you see your Primary Provider if you continue to have trouble sleeping, the following tips are only used for information purposes, and not the replacement for medical advise.