Having enough sleep contributes to a healthy living and is essential for a normal body functioning.
According to the National Institute for Occupational Safety and Health (NIOSH) it’s recommended that adults get at least seven to nine hours of sleep a night, as research shows that multiple factors may contribute to adults who spend many hours working may get their sleep-deprived. These factors may include, different work shifts, job stress, working hours and physically and mentally demanding work types.
On the other hand, other factors within the society “societal factors”, may also contribute to deprivation of enough sleep however one should learn how to balance, such factors include technology issues, pressure to work harder and movement around the clock, which has however contributed to increased work hours, thus leading to an increase of short sleep among many adults, hence drawing the question, what can workers do to get better sleep?
Here are the tips for better rest,
Although a person may not be able to control all of the factors that hinder a good sleep but the factors depriving a person’s sleep can be overcome through the various tips.
Following a tight sleeping schedule. In maintaining a good health, a person is recommended to his or her best to strictly go to bed at the same time, including on weekends.
Through this being consistent will help reinforce your sleep-wake cycle. If you can’t fall asleep after about 20 minutes, do something such us reading a book, or maybe listening to soft and low tone music relaxing until you feel tired and sleepy.
Stay active always.
Having regular exercises can sometimes help promote healthy life and better sleep such as pushups, stretches and jogs and sometimes having an outside walk.
Avoid much stress.
Stress has become part every thinking human being including small children and teenagers, however if it’s worries and thoughts keeping you awake then one should learn to put them down and set them aside on the maybe solving them out next day in order to get enough sleep.
Be watchful and mindful of what you eat and drink.
For good and healthy life, one should not go to rest when you feel hungry or even overly full. Avoid, cocaine, nicotine, caffeine and alcohol before bed this may cause more harm to your health as some of these substances leads to lack of sleep.
Creating a tranquil sleep environment.
By doing this a person should keep his or her bedroom as clean as possible, cool, quiet and dark for a peaceful sleep.
We should always avoid looking at light-emitting screens such as televisions, bright cellphone screens among others at night especially before going to bed, and consider using room-darkening shades, earplugs or a white noise machine to help you sleep well as it’s only during the night that our minds get enough rest.
Taking long naps during daylight hours can limit nighttime sleep, however if a person must take a nap during the day it should be limited at about 30 mins to one hour or even less.
On the other hand, if you work a night shift, probably you might need to take a nap before work to help make up for lost sleep especially during the night working hours for example doctors and nurses on night shifts, bar attendants, drivers among other workers.
And we should know that having enough sleep, rest plays an very important role in the lie or a well-functioning body of a human being.