Sleep Well
A good night’s sleep is as important as regular exercise and a healthy diet. In fact, sleeping well directly affects your mental and physical health. A lack of sleep, for instance, can effect your daily energy levels, productivity, emotional balance, and can even impact your weight. Yet many people regularly toss and turn during the night, struggling to sleep. We offer some recommendations for improving your sleep.
Recommendations for Sleeping Well
Manage Your Food Intake
Never go to bed hungry or stuffed. Avoid heavy or large meals several hours before bedtime and never go to bed without eating. Similarly, avoid nicotine, caffeine, and alcohol before bed, as they can reduce nighttime melatonin production and lead to disrupted sleep patterns. The stimulating effects of nicotine and caffeine take hours to wear off and may wreak havoc on sleep quality. And while alcohol might cause you to feel sleepy, it can disrupt sleep later in the night.
Create A Sleep Environment
Create a place or room that is ideal for sleeping. Often, this suggests a cool, dark, and quiet environment. Keep in mind that light exposure might make it tougher to go to sleep. We also recommend avoiding prolonged use of light-emitting screens just before bedtime. Think about employing room-darkening shades or using earplugs to create an environment that suits your needs. We also recommend engaging in calming activities before bedtime, like taking a shower or using relaxation techniques, to promote better sleep. Keep in mind that your bed, mattress, and pillow can also affect your sleep quality and create joint or back pain.
Limit Daytime Naps
While short power naps are beneficial, long or irregular napping during the day can equally affect your sleep patterns. Keep in mind that long daytime naps may impair sleep quality. If you choose to nap, limit yourself to up to half an hour and avoid napping late in the day. Similarly, if you work during the night, consider napping late in the day before work to ensure you are not sleepy. If you experience trouble sleeping at night, stop napping entirely or shorten your naps.
Manage Worries
Try to resolve your worries or concerns before bedtime. Jot down what is on your mind and then promise to resolve it tomorrow if possible. Manage your worries with a few fundamental techniques, like getting organised, setting priorities, and delegating tasks whenever possible. Similarly, engage in stress management to help clear your mind for sleep. Meditation can ease anxiety, so give it a chance.
Put Your Electronics Down
Spending lots of time looking at a telephone or table screen is not good for your health. Bright lights hinder your brain from transitioning into sleep mode. Put your electronics away prior to going to bed and do not use them in bed. They are disruptive to sleep patterns and refocus your mind on things other than getting a good night’s rest.
Bedroom Temperature
Body and bedroom temperature profoundly affect sleep quality. As you will have experienced during the summer, it is very hard to get a good night’s sleep when it is too warm. In general, around 70°F (20°C) seems to be a snug temperature for most people, although it depends on your preferences and habits. Experiment with different temperatures to determine which is most comfortable and promotes better sleep patterns.
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