Feel like you're not getting enough sleep? You're not the only one. Sleep deprivation is prevalent; 35 percent of American adults sleep less than seven hours each night on a regular basis.
There are serious risks associated with insomnia and sleep deprivation. Adults who get less than the recommended seven hours of sleep each night are at a greater risk of developing chronic health conditions including:
- Heart attack
- Coronary heart disease
Getting Treatment for Insomnia
There are a variety of treatments available for insomnia. Insomnia treatments include cognitive behavioral therapy, medications, sleep aids, lifestyle and home remedies, and alternative therapies.
Acupuncture can offer improvement for people with insomnia, improving sleep quality and psychological health. The elderly population, in particular, can benefit from acupuncture, which can provide improved sleep, reduced depression, and diminished stress levels.
Using Acupuncture and Healthy Habits to Sleep Better
Seek acupuncture treatment. See an acupuncturist for insomnia relief. Ask about treatment for related conditions, such as chronic pain, stress, or anxiety that may keep you up at night.
Make time for sleep. For some people, sleep deprivation is less about the ability to sleep well and more about not having enough time available. Adjust your schedule and block out eight hours for rest each night so you'll have enough time to fall asleep, sleep at least seven hours, and wake up feeling rested.
Set up a healthy sleep environment. Your bedroom should be conducive to sleep, offering calm, quiet, darkness, and comfort. Consider painting your walls a calming color, such as blue. Use products such as an eye mask, white noise machine, and blackout curtains to improve your sleep environment. Make sure you're sleeping on a mattress that's fit for your comfort, and if you're shopping for a new bed, compare mattresses extensively before you choose one so you can be sure you have the right one.
Be consistent with sleep. Consistency can help you sleep better at night. When you have a regular sleep schedule that you follow every day of the week, your body becomes accustomed to falling asleep and waking up at the same time, making it easier to get to bed on time.
Follow a calming bedtime routine. Use your time in the evening just before bed to wind down from the day. Take a warm bath or hot shower, read a book, and unplug from social media. Yoga can be calming just before bed and help you center your mind.
Don't sabotage sleep. What you do during the day can affect how well you sleep at night. Consuming caffeine too late in the day, napping too late or too long, or even drinking alcohol or eating a heavy meal before bed can interfere with sleep.