[vc_row][vc_column][vc_column_text]At the end of a day, all of us just want to have a good night’s sleep to wake up the next day re-charged and ready to go. How well you feel the next day during your waking hours depends on the quality of sleep you had the night before. During our sleep, our bodies carry out repair to the cells.
Good planning is one of the keys to attaining quality restorative sleep nightly. The steps taken to sleep may differ between individuals. Most healthy adults require 7-8 hours of sleep for their daily optimal function.
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Tips for better sleep
1. Keep a regular sleep schedule
Keep a regular sleep schedule for better sleep
Try to set a fixed bedtime even on weekends. Small adjustments of 15 minutes can be made if needed. Wake up at the same time daily even on weekends. Where possible, try to wake up naturally without the alarm clock.
2. Natural regulation of sleep cycle
Melatonin is a hormone that occurs naturally in the body. It is controlled by light exposure. In the night when it is dark, more melatonin is secreted by the brain to induce sleep. During the day, the reverse takes place.
If you spend long hours in the office away from natural light, you would need to spend more time outdoors in daylight.
At night, avoid using computers and portable electronic devices and turn off the television so that the light from these do not suppress melatonin production.
3. Create a Relaxing Bedtime Routine in Comfort
Make an effort to relax and unwind before bedtime and you will experience deeper sleep. To make the surroundings more comfortable, keep the noise down, play soothing background music and keep the room cool.
Developing a relaxing bedtime routine is very important in achieving quality sleep. Try reading a book under soft light, take a warm bath, listening to soft music and making simple preparations for the next day.
4. Have the Right Diet
Have a regular diet & exercise. Avoid caffeine intake after lunch.
Avoid heavy, rich meals at night especially within two hours of bedtime. Spicy or acidic foods at dinner may cause gastric reflux so it is best to stay away from them before bedtime.
Reduce the caffeine intake especially after lunch. Caffeine can keep you wakeful up to ten to twelve hours after drinking it.
Drinking too much fluids just before bedtime can cause you to make frequent trips to the toilet. Caffeinated drinks also have the same effect. So avoid doing this before bedtime.
5. Avoid Alcohol before Bed
Some people drink alcohol to induce sleep. However, alcohol reduces your quality of sleep so you would end up waking up later in the night. Therefore, stay away from alcohol in the preceding hours before bedtime.
6. Quit Smoking
Smoking not only increases the risks of heart disease, strokes and cancers, it also interferes with sleep. Nicotine is a stimulant that disrupts sleep. As night approaches, nicotine withdrawal is experienced by smokers, causing them to have difficulty falling asleep.
7. Exercise
Exercise does wonders for our health. If you exercise regularly, you can achieve deeper sleep. You can plan to exercise in the morning or early afternoon for 20-30 minutes.
However, if this is not possible, you can divide it into different sessions. Try to incorporate exercise into your daily routine like brisk walking in between places.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]These are only some tips to help you achieve quality sleep. If you have been having trouble sleeping for a long period of time, do seek help and consult with your doctor.
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