Are you getting enough sleep? If not, were you aware that approximately 60 million people in the United States experience sleep deprivation or have a sleep disorder? Given the importance of being well-rested during work and leisure hours, you may be looking for ideas on how to increase your chances of getting a good night’s rest.
Recommended Hours of Sleep
Decades ago in 1942, the average person received 8 hours of sleep every night. Currently, however, approximately 42% of adults getting less than 7 hours of sleep. When considering that 7 to 9 hours is recommended by experts, this lack of sleep can have an adverse impact on an individual’s daily life.
When people are able to sleep longer, they tend to experience a higher state of well-being, which includes having more energy as well as a positive outlook on life. This tends to peak when someone receives 8 hours of sleep on a regular basis and may level off after that.
Workplace Stress Can Contribute to Sleep Deprivation
Workplace stress can be a contributing factor for sleep deprivation. According to the National Institute for Occupation Safety and Health, 40% of American workers reported that their job was “very or extremely stressful.” Furthermore, 2/3 of the individuals that participated in this survey indicated that their job impacted their stress levels significantly.
“Mental health days” were taken by 1 out of 4 employees due to work-related stress. This causes roughly 1 million employees to miss work every day in the United States. While these mental health days may be taken to create the space to unwind from work-related stress and engage in relaxing activities, chances are that they are also used to obtain much-needed sleep.
Steps to Improve Your Sleep
Whether you have difficulty sleeping due to work-related stress, sore muscles, or other types of pain, you may want to get up and do something relaxing when you don’t fall asleep within 15 to 20 minutes. The Mayo Clinic states that agonizing over not falling asleep may actually prevent you from falling asleep.
How comfortable is your bedding? The National Sleep Foundation’s 2012 Bedroom Poll found that 75% of the participants looked forward to going to sleep when they had fresh-scented sheets. They also slept more comfortably as a result.
When sheets and bedding also have a comfortable feel to them, 85% of the participants felt they slept better. If being romantic helps you sleep more soundly, you may also be interested to know that comfortable sheets may create just the right ambiance.
The National Sleep Foundation also found that a comfortable mattress and pillows are vital for many individuals that receive enough sleep. This was true for 9 out of 10 of the participants, and appeared to be slightly more important than fresh-scented, comfortable sheets and bedding.
Essential oils are also known to enhance sleep. They have been used for almost 6,000 by the ancient Chinese, Indians, Egyptians, Greeks, and Romans for a variety of therapeutic, hygienic, and ritualistic purposes. Currently, many people choose to use aromatherapy, such as a lavender scented heat wrap, to help them relax so they are able to fall asleep.
When people experience difficulties falling asleep due to muscle soreness or pain, they may choose to use a microwavable heated back wrap, a microwavable heated neck wrap, or a microwavable shoulder heat wrap to ease this pain. A microwavable heated back wrap may be just what is need to ensure a good night’s sleep. In addition to using a microwavable heated back wrap, spraying lavender or other relaxing essential oils in the bedroom may enhance your relaxation so you are able to get a good night’s sleep.