हिंदी
Struggling to get enough sleep? You’re not alone. About one-third of American adults don’t get the recommended seven to nine hours of sleep per night. Stress, anxiety, and a culture focused on productivity rather than rest are some of the main culprits.
Avoid falling for online trends or unproven methods. Instead, try these simple tips recommended by sleep experts:
- Create a Buffer Zone: It’s hard to disconnect from work-related stress, but try to create a “buffer zone” between work and bedtime. Experts suggest avoiding career-related tasks an hour before bed. Instead, relax with a book, pursue a hobby, or spend time with loved ones.
- Watch What You Eat: Eating a large meal right before bed can disrupt sleep. Opt for lighter meals in the early evening. Snack on protein or healthy fats like cheese, almonds, or peanut butter on whole grain bread to avoid going to bed hungry.
- Avoid Caffeine and Alcohol: While a nightcap or espresso may seem relaxing, they can lead to sleep disturbances. Alcohol may help you fall asleep initially but can disrupt sleep quality and increase waking up during the night. Caffeine, a stimulant, can take up to 10 hours to clear from your body. Cut off caffeinated or alcoholic drinks several hours before bed.
- Limit Technology: Screens emit light that can disrupt your internal clock and suppress melatonin, a sleep-inducing hormone. Exercise self-discipline to limit screen time before bed.
- Talk to Your Doctor: If these tips don’t help and you’ve been struggling to sleep for more than a month, consult a doctor. This is especially important if lack of sleep is affecting your work or mood.
