10 ways to get a better night’s sleep in 2017
- by admin
The United States ranks third in sleep-related deaths in the world according to the World Health Organization, with an estimated 5.3 million deaths from sleep-associated diseases.
The United Kingdom is fifth with 1.8 million deaths, and Australia is seventh with 1 million.
A recent survey found that the United States has the lowest sleep quality of any developed country, and that sleeping in bed is often the only option available for people with health problems.
There are numerous ways to improve sleep, from getting more restful sleep to having regular exercise.
Here are 10 ways you can improve your sleep quality.
Get more rest at night.
There is a link between sleep quality and physical activity, but sleep is a more important factor for overall health than is obesity.
Researchers found that people who sleep a little less than four hours per night have better sleep quality than those who sleep eight hours or more.
Move more often.
One way to improve your night’s quality is to move more often throughout the day.
Research shows that moving to a new location can improve the quality of sleep, but it can also be counterproductive because people who move often are more likely to miss their sleep.
For example, people who moved often from a hotel room to an office or office park may be at a greater risk of being underemployed, according to a study in the Journal of Applied Psychology.
Research has shown that physical activity can improve sleep quality, but some studies have also found that doing some physical activity at night can help people sleep better.
Start with a good night’s rest.
Researchers have found that when people are awake at least two hours before bedtime, their quality of rest has improved by about a third.
This can help you sleep more comfortably.
Exercise to improve nighttime sleep.
A 2014 study found that physical exercise can improve daytime sleep quality by up to a third, but researchers also found some research to suggest that the effects of exercise may not be as strong as they might first appear.
The benefits may be less pronounced for those who are older, as they may be more sensitive to the effects.
Take a restorative night’s nap.
A 2016 study found people who took a restful night’s walk or a nap after bedtime had better sleep than those in the control group who did not.
This is due to the fact that the researchers found that those who spent time on their feet experienced a better quality of their sleep than did those who did nothing at all.
Sleep during the day and exercise later in the day to improve daytime quality.
Research suggests that when you take a restfully-dosed nap at bedtime and then exercise later, you can decrease the risk of getting undereMployed.
Get enough sleep.
Research also suggests that people with higher daytime sleepiness have more sleep-disordered breathing and higher levels of inflammation in the blood.
That can increase the risk for sleep-induced hypertension, which can lead to heart disease and stroke.
Avoid caffeine and alcohol.
Studies have found caffeine and/or alcohol to be harmful to sleep quality in the short term.
However, in the long term, it can have an adverse effect on the quality and quantity of sleep.
Exercise can improve nighttime quality.
A study in January 2018 found that exercising at night improved daytime sleep and daytime energy, while exercise at daytime reduced sleep quality to the extent that people in the study were experiencing a loss of sleep time.
The United States ranks third in sleep-related deaths in the world according to the World Health Organization, with an estimated…