Ways to Get Better Sleep Without Sleeping More

Eight hours of sleep per night is considered a golden rule for all healthy adults around the world. But some people think it’s too much. And that’s natural. There are so many things around us to explore and try that sleeping for 8 hours per night may seem like missing out on something. So we cut down on sleep. And then feel like zombies the morning after. But here’s the great news: You don’t have to do this anymore. These simple tips will allow you to improve the quality of your sleep so that you can sleep less and still feel refreshed every morning.   Get Rid of Sleep Debt You’ll be surprised to hear it, but more than 35% of all US adults are sleep-deprived. Of course, this is mostly connected to the fast way of life and the fact that many people — such as first responders, doctors, night cafe workers, etc. — have an irregular schedule. Sleep deprivation is a significant health concern. Insufficient shut-eye is linked to a host of pathologies, including obesity, metabolic syndrome, memory impairment, and mental disorders. Thus, if you constantly lack sleep, you need to repay your sleep debt first. Here are some ways you can do this: Rethink your sleeping schedule. Try to fall asleep and wake up at the same time. Familiar patterns are essential for our brain, as they allow it to control and predict the situation. So, sticking to the same bedtime and wake time will shorten your sleep onset and improve sleep quality. Indulge in sleep. Severe sleep deprivation is actually the only reason to oversleep on weekends. Because once you have your sleep debt repaid, you won’t need to oversleep anymore. Schedule naps. If you have a chance to snooze at the nightshift or during the day, use it. Just avoid napping for longer than 90 minutes and do not doze off later than 3 hours before the actual bedtime. Usually, it takes 3-4 days to get rid of sleep debt by following these tips. And once you get to that point, you will need to start planning your sleep schedule properly.   Plan Your Day Ahead Ideally, you should outline the main events of the next day before you go to sleep. Why? Again, patterns. By turning your thoughts into words, you organize them and help yourself proceed them. Your brain gets to see a structure that is predictable and easy to control, which prevents anxiety and overthinking, especially if your next day is full of important events. Also, by creating a structured list, you will be more productive throughout the day, and every task accomplished will load your brain with a serotonin boost. Serotonin is our happy molecule. It regulates our sleep-wake cycle and may reduce sleep onset, so by naturally increasing its levels, you promote better sleep for yourself.   Upgrade Your Mattress If you wake up groggy and exhausted despite getting enough sleep, the reason for this [...]