The American Academy of Sleep Medicine and the Sleep Research Society report that adults between ages 18 and 60 should get at least seven hours of sleep each night. Poor sleep has been linked to a number of health conditions such as obesity, diabetes, high blood pressure, heart disease, stroke and mental distress.
Unfortunately, the CDC reports that as many as one in three adults doesn’t get enough sleep. This can be a sign of a sleep disorder.
Identifying a Sleep Disorder
Symptoms of sleep disorders include:
- Taking more than 30 minutes to fall asleep
- Daytime fatigue and irritability
- Waking up several times throughout the night
- Long, frequent naps during the day
- Trouble concentrating
- Falling asleep at inappropriate times
- Waking up too early
- Snoring, gasping or breathing loudly while asleep
- Tingling sensation or an irresistible urge to move your legs
- Relying on stimulants to keep you awake during the day
How to Fall Asleep Faster
While some people with sleep disorders must be treated by a medical expert to find relief, many have found success with at-home remedies. Try our tips below:
Power Down Electronics
Sunlight helps set our circadian rhythm so that our bodies know it’s time to wake up or go to sleep. However, blue lights in electronic screens like phones, tablets and computers are so bright they disrupt natural sleep signals. Put away all screens within an hour of bedtime. Instead of scrolling before bed, opt to read a book from Foggy Pine Books to wind down.
Limit Caffeine
While there’s nothing wrong with a fresh, hot cup of coffee or tea to start your day, caffeine causes sleep problems when consumed too late in the afternoon or in too great of quantities. Next time you get a craving for an afternoon treat, remember it takes about six hours for your body to process just half the caffeine in each serving.
Stick to a Routine
Many of us have a routine when it comes to going to bed and waking up during the work week, but this tends to vary on weekends and holidays. Try to go to bed and wake up around the same time every day to improve your ability to fall asleep. For more information or to schedule an appointment, call Blue Ridge ENT today.