Sleep problems linked to strokes: Tips to get more sleep

Sleep problems are becoming increasingly common and can affect different aspects of your health. A new study reveals that they are also linked to strokes. While most of us are aware of sleep issues like insomnia, hypersomnia, snoring, and others, most of us are not aware of how to get more deep sleep and enhance our health.

Researchers discovered that those who slept for an average of seven hours were less likely to suffer a stroke than those who slept for an average of more than nine hours or less than five hours.

Which sleep dysfunction do you relate to? (Image via Freepik/ Freepik)

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Tips on how to fall asleep and defeat sleep problems

While these look common, most of us forget to implement them. (Image via Freepik/ Freepik)

While it's vital to follow the sleep tips given below, you should consult your doctor if your sleep problems persist or start to affect how you feel or perform during the day. Keep a journal of your sleep patterns for about ten days prior to your appointment with the doctor so you may discuss them then and identify any possible sleep disorders.

Your physical and emotional health are directly impacted by your sleep quality. If you don't, it can have a negative impact on your weight, productivity, emotional stability, and daily vitality. A lot of us frequently struggle to get the rest we require at night, tossing and turning. Here are some common tips that you can implement immediately:

1) Exercise during the day

Exercising the day can be a good technique to deal with sleep problems. (Image via freepik/ Freepik)

Regular exercisers experience improved nighttime sleep and reduced daytime sleepiness. It also lengthens the time you spend in deep, restorative sleep and lessens the symptoms of insomnia and sleep apnea. However, exercising at night or in the evening may increase the frequency of sleep problems.

The benefits of better sleep increase with increased exercise intensity. Yet, even brief exercise, like a daily 10-minute stroll, can enhance sleep quality. Before you enjoy the full benefits of activity on enhancing sleep, it may take several months of consistent use. Therefore, be patient and concentrate on creating a lasting exercise habit.

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2) Unwind

Do you frequently have trouble falling asleep during the night? It can be quite challenging to get a good night's sleep if you have leftover tension, worry, or anger from your day. Making an effort to control your overall stress levels and learning how to stop worrying will help you deal with sleep problems.

It may be more difficult to wind down and relax at night the more overstimulated your brain is during the day. You might be continually stopping what you're doing during the day to check your phone, email, or social media. Because your brain is constantly looking for new stimuli, it may be difficult to relax before going to bed.

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3) Choose your comfort

Sleep problems can be dealt on your own, if detected early. ( Image via Freepik/ Freepik)

A good night's sleep requires a comfy bed and pillows, but you can choose whether they should be soft or firm. Depending on how you prefer to sleep, you might choose a different pillow. Your pillow should support your head, neck, and ears comfortably if you sleep on your side (as most people do). To reduce strain on the neck, back sleepers may want to think about using a thinner pillow.

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4) Declutter

You may be more susceptible to sleep issues if your bed feels dreamy, but your room is a mess. According to a study, those who live in cluttered environments are more prone to suffer from sleep problems. Any cluttered space can impact your mental and physical health. Try to keep your bedroom clean and spaced out.

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While the quantity of sleep you get each night is crucial, there are other components of sleep that can affect your health and happiness. It's also crucial to get and improve your sleep quality.

The inability to feel rested even after obtaining adequate sleep, frequent nighttime awakenings, and the presence of sleep disorder symptoms are all indications of poor sleep quality (such as snoring or gasping for air). Better sleep habits or getting diagnosed and treated for any underlying sleep problems may help you get better quality sleep.

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Janvi Kapur is a counselor with a Master's degree in applied psychology with a specialization in clinical psychology.

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