Are You 1 in 3 Americans Not Getting Enough Sleep?
Getting the recommended seven (7) hours of sleep can help save your life or someone else’s. “Insufficient sleep impairs cognitive performance, which can increase the likelihood of motor vehicle and other transportation accidents, industrial accidents, medical errors, and loss of work productivity that could affect the wider community,” the Centers for Disease Control and Prevention reported.
Partnering with a reputable Award-Winning Answering Service like Direct Line Tele Response can help reduce stress and anxiety which are also contributing factors to insomnia. By filtering out routine messages from urgent calls, an after-hours answering service can also help reduce the number of times that your phone rings in the middle of the night.
According to PsychCentral.com here are nine (9) Tips for a Good Night’s Sleep
- Set a schedule and keep a regular sleep schedule.
Go to bed at a set time each night and get up at the same time each morning. Disrupting this schedule may lead to insomnia. “Sleeping in” on weekends also makes it harder to wake up early on Monday morning because it re-sets your sleep cycles for a later awakening. Do not nap within 8 hours of bedtime.
Try to exercise 20 to 30 minutes a day. Daily exercise often helps people sleep, although a workout soon before bedtime may interfere with sleep. For maximum benefit, try to get your exercise about 5 to 6 hours before going to bed. Do not exercise within two hours of bedtime.
- Avoid caffeine, nicotine, and alcohol.
Avoid drinks that contain caffeine, which acts as a stimulant and keeps people awake. Sources of caffeine include coffee, chocolate, soft drinks, non-herbal teas, diet drugs, and some pain relievers. Smokers tend to sleep very lightly and often wake up in the early morning due to nicotine withdrawal. Alcohol robs people of deep sleep and REM sleep and keeps them in the lighter stages of sleep. Avoid all of these things at least 6 to 8 hours before sleeping if you want a good night’s sleep. Also, try to avoid eating any kind of large meal within two hours of bedtime.
- Have a relaxing bedtime ritual.
A warm bath, reading, or another relaxing routine can make it easier to fall sleep. You can train yourself to associate certain restful activities with sleep and make them part of your bedtime ritual.
- Sleep until sunlight.
If possible, wake up with the sun, or use very bright lights in the morning. Sunlight helps the body’s internal biological clock reset itself each day. Sleep experts recommend exposure to an hour of morning sunlight for people having problems falling asleep.
- Don’t lie in bed awake.
If you can’t get to sleep, don’t just lie in bed. Do something else, like reading, watching television, or listening to music, until you feel tired. The anxiety of being unable to fall asleep can actually contribute to insomnia. Return to bed when you begin feeling sleepy, and try to avoid sleeping in locations other than your bed.
- Control your room environment and temperature.
Maintain a comfortable temperature in the bedroom. Extreme temperatures may disrupt sleep or prevent you from falling asleep. Ensure a dark, quiet environment whenever possible. Try to avoid going to sleep with the television or radio on, because it can be a bad habit that leads to the need to have the TV or radio on every time you try and sleep, and of course having an answering service for business related phone calls can help keep your phone from disturbing you while you try to sleep.
- Darken your bedroom — completely.
Recent research has shown that a dark bedroom helps us sleep better and more completely every night. Studies found that even small things — like the glow of your clock or LEDs from another device in your bedroom can reduce the overall quality of your sleep.
- See a doctor if your sleeping problem continues.
If you have trouble falling asleep night after night, or if you always feel tired the next day, then you may have a sleep disorder and should see a physician. Your primary care physician may be able to help you; if not, you can probably find a sleep specialist at a major hospital near you. Most sleep disorders can be treated effectively, so you can finally get that good night’s sleep you need.
Rest Easier by Letting an Answering Service Handle After Hours Business Calls
Don’t worry about answering your phone. We offer outstanding call center services to let you relax in your downtime without worrying about your clients. We’ve got you covered while you sleep. Call or email us today to see how we can help you get the recommended hours of sleep! 888-365-2424.