A staggering 70 million Americans have a sleep disorder. Approximately 36 percent feel tired in the morning. Sleep deprivation is a global concern. Today’s hectic lifestyle makes it harder to get the rest we need to function optimally.

Health and sleep are strongly connected. Even the slightest sleep deprivation puts you at risk for chronic disorders and shortens your lifespan. Furthermore, it contributes to work-related accidents, car crashes, substance abuse, and behavioral changes.

The good news is that it’s never too late to change your sleeping habits. Simple tricks, such as creating a bedtime routine and eating light in the evening, can make all the difference. First, let’s see how sleep deprivation affects your health and why it’s so important to get enough rest.

Sleep and Your Health

According to a 2017 report, 79 percent of people get less than seven hours of sleep per night. The average woman sleeps six hours and nine minutes, while men sleep for approximately five hours a night.

America isn’t the only place where sleep has become a luxury. In Japan, the average person sleeps for five hours and 59 minutes. The national average in Sweden is six hours and 10 minutes. Things don’t look better in the Philippines, India, and Saudi Arabia either.

Today, we have more opportunities than ever before. We run our own businesses, juggle two or more jobs, and have the latest technology at our fingertips. Yet, we hardly find time for sleep, which is a basic need.

In fact, sleep duration has decreased from eight hours a night in 1942 to 6.8 hours. It may not seem much, but for every lost hour of sleep, insulin senility decreases. This increases your risk of diabetes, metabolic syndrome, obesity, and heart disease.
Additionally, the stress hormone cortisol levels go up because of sleep deprivation. Over time, it contributes to anxiety and depression, weight gain, muscle loss, and premature death. Elevated cortisol levels also affect your immune and brain function, making it harder for your body to fight stress.

Sleep deprivation has been linked to a myriad of problems, from memory issues to mood swings, low sex drive, poor balance, and high blood pressure. It messes up your hormones, affects heart function, and impacts your quality of life. On top of that, you’ll have a hard time staying focused and getting things done.

Caffeine, energy drinks, and other stimulants only help on short term. None of them can compensate for poor sleep. You may feel energized for an hour or two, but fatigue will soon set in. Lack of sleep disrupts brain function, affecting your ability to learn and memorize information. It also contributes to paranoia, depression, and impulsive behavior.

How to Get a More Restful Sleep

Whether you have trouble falling asleep or you wake up in the middle of the night, there are ways to address these issues. It all comes down to your lifestyle habits. Here are three powerful practices for better sleep:

Get Some Exercise

This may come up as a surprise, but exercise could be the key to better sleep. Research shows that most people are able to squeeze in 14 extra minutes of sleep per night for every 30 minutes spent working out. Furthermore, physical activity has been shown to relieve insomnia and improve all aspects of sleep.

In a study conducted on people with chronic insomnia, exercise increased sleep time by a whopping 18 percent while reducing night awake time by 30 percent and the time to fall asleep by 55 percent. Subjects’ anxiety dropped by 15 percent.

Commit to regular exercise to fully reap the benefits. Just make sure you don’t work out right before bedtime. Physical activity increases the release of adrenaline and epinephrine while improving alertness. That’s why you’re feeling energized after working out. Exercise at least two hours before hitting the sack so your body can cool down.

Eat Smart

What you eat for dinner can make or break your sleep. Late-night eating has a negative impact on melatonin and GH (growth hormone) production, making it harder to fall asleep. Plus, it may affect digestion.

Have a light snack before bedtime. Better yet, drink a glass of milk or a casein shake. If you’re not on a diet, consider eating a high-carb meal in the evening. Carbs increase the production of tryptophan, an amino acid that promotes sleep and relaxation.

In a study, subjects who ate a high-carb meal four hours before bedtime felt asleep faster. Fruits, whole rice, yogurt with honey, or a small pasta dish could help you catch more Zzz’s. Watch your portions and don’t go overboard; too much food will have the opposite effect.

Take a Break from Technology

Do you surf the Web or watch movies before bedtime? Big mistake! The blue light produced by electronic devices interferes with your circadian rhythm, making your brain believe that it’s still daytime. This affects melatonin production, leading to a poor night’s sleep.

Read a book or meditate before bedtime. Take a warm bath with essential oils to calm your mind and body. If you really want to use your smartphone or laptop, install an app that blocks blue light. Try f.lux, for instance. This handy tool adjusts the color of your computer or phone display to the time of the day.

Also, turn off any bright lights before bedtime. Limit external noise and set your bedroom temperature to around 70°F. These simple tricks can go a long way toward better sleep. You’ll not catch more Zzz’s but also wake up refreshed and full of energy.

If possible, try to sleep and wake up at the same time every day. This will improve your sleeping patterns and circadian rhythm.

In case you’re stressed or have insomnia, supplements can help. Melatonin, l-theanine, valerian, magnesium, and ginkgo biloba are all a safe, natural choice. Try out one at the time to see how your body reacts.

Prescription sleeping pills may cause addiction, so it’s better to avoid them altogether. Not to mention their side effects, such as dry mouth, dizziness, poor balance, indigestion, daytime sleepiness, and memory problems. Alcohol isn’t better either. Even though it helps you fall asleep faster, it alters melatonin production and interferes with your circadian rhythm.