Is quality shut-eye eluding you? The Sleep in America poll by the National Sleep Foundation (NSF) revealed that blacks reported getting the least amount of sleep on workdays/weekdays, generally no more than 6 hours.
The problem? Experts have proven that less sleep can equal increased disease risks, including diabetes…and an increased waistline.
So what are some reasons you’re not falling asleep…and what can you do about it?
1. Your Sleep Schedule Isn’t Consistent
Who says bedtime is just for kids? Take extra care to maintain your sleep schedule, especially on the weekends. The body responds to routine. If your bedtime is sporadic- 11 pm some nights, 1 a.m. others- your mind won’t be properly prepared to snooze on the weekdays.
2. You’re Worried/Stressed About…Something
Studies have shown that stress is another cause of sleepless nights. Whether you’re worried about your job, your finances, your family–whatever it is–it could be keeping you up and making you unhealthy. Find a way to relax your mind. Some use the counting method and try to count to 30 without thinking of anything except the numbers. If you mess up and think of something else, you have to start over again and do it until you get it right or fall asleep.
3. You’re Online In Bed
The brightness of your smartphone screen stimulates the brain. Stop reading those work emails! You can find…
…out out what your favorite celebrity is doing on social media later. Once you start, it’s difficult for your mind to stop fretting about your digital to-do list, even once you’ve logged off. Avoid late-night surfing and shut down your computer. Give yourself time to wind down without any electronics. The bed should be off limits for anything other than sleep or sex.
4. You Don’t Have A Quality Mattress
A good mattress will cost you anywhere from $500 to over $3,000. Consider it money well spent. A decent mattress-do your homework!-will give you a more restful sleep. The same is true for quality bedding and pillows. Opt for a soft pillow if you’re a back or stomach sleeper. Buy a firmer pillow if you sleep on your side.
5. Your Alarm Clock Is Too Bright
The looming glare of your alarm clock can be distracting when trying to sleep. The goal is to have as dark a room as possible. Block the bright numbers with a book or consider buying a small travel clock. Your cell phone alarm may also do the trick.
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