If you tend to wake up feeling lethargic, it’s time to change your nightly sleep routine. Inadequate sleep can contribute to illness, which is why doctors recommend getting a minimum of seven hours of rest each night. Keep these factors in mind when you find yourself going to bed later than usual.

Impacts of Insufficient Sleep

Without enough sleep, your body’s natural defenses lower. Serious illnesses such as diabetes, cardiovascular disease, and hypertension have been linked to lack of sleep. Not getting enough rest can also contribute to weight gain and obesity. Lack of sleep stimulates the section of your brain that triggers hunger, making you more likely to overeat.

How to Sleep Better

The best way to ensure a night of restful sleep is to stick to a bedtime routine. First, decide on an earlier time to go to bed every night, then make gradual adjustments to reach that time. For example, if you currently go to sleep in the early hours of the morning and have set your goal at 10:00 p.m., start with 1:00 a.m., then shave off a half-hour every two days. If you stick to this regimen for a month, your body will eventually learn to get ready to sleep at your preferred bedtime.

Make your bedroom a place for relaxation as well. Harsh artificial lighting can undermine sleep, energizing you when you want to relax in time for bed. Combat these disruptions by keeping phones, computer screens, and other artificial light sources away from the bed. You can also incorporate different light bulbs, including incandescent, halogen, and red light bulbs. These light sources are less bright, which is more conducive to your sleep pattern.

If you’re having trouble sleeping and are more susceptible to illness as a result, seek a professional opinion from the board-certified physicians at Kona-Kohala Health Care Services in Kailua-Kona, HI. Dr. Donald Nikaitani and Dr. Richard Pekala utilize state-of-the-art equipment and procedures to assist with blood work, internal medicine, as well as illness diagnosis and treatment. For more information on their services, visit their website, or call (808) 329-1346 to make an appointment.