Sleep deprivation is a persistent problem among many adults, particularly those with demanding jobs. In fact, one out of three adult Americans is not getting enough sleep. Combine this with Americans’ love for coffee, and you develop an unhealthy caffeine-sleep deprivation cycle.
Sleeping late and needing to wake up early raises your dependence on coffee. Relying too much on coffee to stay alert during the day, in turn, adds to the other factors that are keeping you up well into the night.
Remove All Distractions
Caffeine isn’t the only contributing factor to a sleepless night; stress, lack of a work-life balance, health problems, and even bed bugs all plays a part in your troubled sleep. Regardless of what is keeping you up at night, it’s important to take the initiative and remove any distractions.
Whether it’s calling a company that provides bed bug removal services to get rid of your pesky bed mates, stopping yourself from bringing work home with you, or consulting a doctor about your health issues — go ahead and do it.
Calm the Senses
Once you’ve sorted out all the distractions keeping you awake, take the time to enhance the overall comfort of your sleep environment. Several small changes in your room can help make it more conducive to sleep.
Switching to more comfortable sheets and pillows, playing some relaxing music and investing in essential oils or a scented humidifier help calms your senses of touch, sound, and smell. These also lower your stress levels, allowing you to fall asleep quickly. Having a light snack or drink, such as a glass of milk or a cup of chamomile tea, stimulates your sense of taste and relieves your anxiety. Meanwhile, investing in heavier or blackout curtains for a darker room can relax your eyes and sense of sight.
Build New Habits
It’s important to build better habits to get more hours of sleep. You can try doing some pre-sleep rituals like soaking in a hot bath or meditating for a calmer mindset before going to bed. More importantly, cut down on your smoking and drinking habits and, of course, your caffeine intake.
You need to be proactive if you want to break the cycle of excessive caffeine and sleep deprivation. Start with small changes to your habits and stay committed to your resolutions.