![]() ![]() Taking some time to reassess your sleep environment and habits can help shed light on what’s keeping you up, despite feeling overtired. Learn more about proper sleep hygiene: There are many aspects to good sleep hygiene, many of which can vary depending upon your lifestyle and personal preferences.Reach out to your friends, family, or anyone in your support system to talk about what is troubling you. Lean on your support system: Life can be full of stressors that can impact your ability to get those much-needed Zzzs.Actively avoiding stress-triggering conversations or activities in the hours leading up to your bedtime can be a helpful method for winding down. Avoid stressful activities at night: In an effort to avoid the “fight or flight” response that can increase alertness and keep you awake when overtired, stress management is key.If you find that you can’t seem to doze off after about 20 minutes or so, get out of bed and return only when you feel sleepy again. Try to go to bed and wake up at the same time each day-including on weekends. Create a consistent bedtime routine: Sticking to a consistent sleep schedule and nighttime routine can help realign your sleep-wake cycle and make it easier to drift off at night.Foods that cause heartburn can also make it harder to fall asleep, while consuming too many fluids may cause nighttime interruptions. Watch what you eat and drink at night: It’s best to avoid large, heavy meals too close to bedtime, as well as beverages with caffeine or alcohol.Try finding tech-free ways to unwind before bed, such as a warm shower or bath. Put your devices away: Blue light exposure before bed can negatively affect your ability to doze off by throwing off your body’s sleep-wake cycle.If you’re feeling stressed, there are some basic stress management tips that may be useful-as well as techniques like progressive muscle relaxation (PMR), journaling, and breathing exercises. ![]() Try relaxation techniques: Managing daily stress is fundamental to a restful night’s sleep.Here are a few sleep tips to keep in mind. If you find that you’re overtired yet can’t fall asleep at night, it may help to focus on healthy sleep habits and effective techniques to manage stress. Your body performs a number of important processes while you sleep that are essential to maintaining a healthy mind and body. Simply put, there is no substitute for good sleep. These supplements may be particularly effective for individuals who regularly fall asleep very late and wake up late the next day (also known as delayed sleep phase syndrome). This may explain why approximately 3 million American adults currently take melatonin supplements. Research shows that melatonin supplements may be an effective option for aiding with sleep troubles caused by irregular sleep-wake cycles. Paying attention to your body’s sleep-wake circadian rhythm is an important part of getting a good night’s slumber, especially if you’ve been skimping on crucial shut-eye. When this cycle is thrown off balance, it can make it even harder to fall asleep and stay asleep without interruption. This sleep-wake cycle can be disrupted by various factors, such as pulling all-nighters or working late night shifts. Your body’s internal clock-also known as circadian rhythm-helps signal when it’s time to transition into sleep and when it’s time to wake up through a 24-hour sleep-wake cycle. For this reason, it’s essential to always consult with a qualified health professional if you can’t sleep at night or have ongoing concerns about your sleep health. It’s important to note that, although good sleep is fundamental to your health, the amount of sleep your body needs and the effects of sleep loss can vary from person to person. Sleep deprivation has been associated with a higher risk for certain health conditions and illnesses, including diabetes, obesity, hypertension, and heart attack. However, the effects of sleep loss aren’t only immediately noticeable in your daily performance-they can also have a long-term impact on your health. This makes overtiredness a safety hazard for driving or workplace accidents. A lack of sleep can result in poor coordination, longer reaction times, and reduced vigilance. You may feel excessively sleepy, irritable, unmotivated, and have a difficult time staying awake and focused during work meetings or at school. When you skimp on crucial slumber, you’re likely to feel the effects of sleep deprivation the following day. Sadly, about 30% of working Americans get less than six hours per night on average, according to the Centers for Disease Control and Prevention (CDC). ![]() Although it may vary slightly, the average adult requires about eight hours of sleep per night to feel well-rested, alert, and ready to tackle the day ahead. ![]()
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