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Many people suffer from not getting a restful night of sleep, including yours truly. There are actually many factors that play into such a phenomenon. Upon dealing with such an issue, I have found what works for me as well as what doctors and experts say about sleep cycles. Too much sleep is bad and too little sleep is not good either. For teenagers (14-17), people who study polysomnography recommend anywhere between 8-10 hours. For young adults (18-25), they recommend 7-9 hours. For adults (26-64), it is also 7-9 hours. And for Older adults (65+), it ranges from 7-8 hours. By all means, if you are still unsure, consult your doctor before moving forward. However, there is a middle ground to sleep. Find what works for you. By this I mean, see if you are the kind of sleeper who needs an ambiance or background noise. You can actually buy devices that emit ambient nature sounds or ocean sounds. Or some like the sound of an oscillating fan at night, the sound of an air conditioner, or having the TV on in the background. It is all up to what you are comfortable with.
How to Combat This Issue
The secret to combating this issue depends on what distracts you from sleep. Distractions play the biggest role in depriving sleep because even if you do not realize it, they subconsciously keep you up late at night. For me, the biggest distraction was my smartphone. There are different settings that ease the transition from daily activity to nighttime sleep. For example, the "nightshift" function for iPhone or the automatic brightness adjustment to make it easy for your eyes to adapt for the bright screen. In fact, I feel that bright screens are why things keep you and me up at night. As I mentioned before, I have a bad habit of looking at my smartphone at night, which keeps me up late. Lately, I have been limiting my smartphone use to about 8 o'clock . After this specific time I put my phone down, put it in airplane mode, or just turn it off. This help me tremendously and I feel that it could do the same for you. The bed room is full of distractions, including the TV. However, this could be a good thing. Try to put it one a blissful program, like a nature channel or a music channel. This does help me fall asleep quickly.
There are some people that need absolute and utter silence when they sleep. If this applies to you try to, try the smartphone "cut off" trick. If this does not help, try to use an all natural sleep aid. In this case, melatonin.
"Melatonin is a hormone made by the pineal gland. That's a pea-sized gland found just above the middle of your brain. It helps your body know when it's time to sleep and wake up" (www.webmd.com). Of coarse CONSULT YOUR DOCTOR before using because there is always the possibility of an allergic reaction or a bodily rejection.
As I have stated before, there are a lot of factors that play into sleep. These are all the tricks I have up my sleeve and I hope that this helped you. All of these tricks are merely recommendations to help you get a full and restful night of sleep.
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