You already knew that an uncomfortable bed can make for a sleepless night (and aches and pains the next day), but did you also know that too little sleep can actually contribute to the pain of bodily injury?
That’s right – chronic insomnia or a consistent lack of complete (at least seven uniterrupted hours per night for adults) sleep can cause the body to develop chronic soft tissue pain and make one more vulnerable to sprains and strains, according to experts.
It’s well-known, of course, that too little sleep leads to poor cognitive function and motor skills and can decrease memory capacity. This is true for all age groups and across all demographics, experts say.
Now an article in citizen-times.com notes that too many sleepless nights can actually contribute to the development of arthritis, can increase blood pressure and could weaken muscles, increasing the potential to get hurt during normal daily activities.
Unfortunately, a chronic lack of restful, rejuvenating sleep is epidemic in a society where we’re constantly on the go, and where our brains are still worrying even when our bodies are trying to rest. Want to increase your chances of a good night and a safe daytime? Try these tips:
- Exercise at the right times. Be sure to get regular exercise, but don’t work out less than three hours before bedtime or the activity will have the unwanted opposite effect of keeping you awake. Studies show regular exercise can, over time, improve one’s sleep patterns.
- Cut out caffeine after 2PM. Push aside the teacup once the afternoon is underway, or you may find yourself staring at the ceiling at night rather than resting.
- Establish and be consistent with a bedtime routine. Training your body to be ready for sleep following half an hour of reading or a relaxing bath will eventually help you to zonk out much faster, and at a regular time each night.
- Lower the lights. Studies show your body’s cycles depend partially upon day and nighttime brightness conditions. In fact, artificial lighting may be one contributor to the generally poor sleep individuals in developed nations tend to get. Turn down most of the lights about an hour before bed, or turn all but one off and read quietly beside it until it’s time to call it a day.
- Make sure your sleeping area is comfortable. Your bed, mattress and pillow should be firm and supportive without being stiff. If you have an older spring or other type of mattress that’s sticking you in the back, neck or hips, your sleep will almost certainly be disrupted. Switch that old mattress for a new pressure relieving visco elastic mattress that supports you the right way.
- Don’t do anything in your room but sleep. All right, so we can think of one exception…but as a general rule, don’t perform activity in the bedroom. Doing work on your laptop computer in bed, eating in bed or watching TV to try to fall asleep will all train your brain to think of the bed as a place to go full-throttle on activity, not slip off to sleep.
Pleasant dreams!
