With all that pressure from work, school and family, it can be difficult to get sufficient, quality sleep. Though we might not be able to control all the unexpected challenges that we face in life, there are still some cures that we can find in our daily routine to help us get better sleep. Here are some simple ways to get your sleep time back on track so you can be more productive in the day!
1. Keep to a sleep schedule
The first and most important method to getting better sleep is to get in tune with your circadian rhythm (the body’s natural sleep-wake cycle). Try to go to bed and wake up at around the same time every day, even during your days off, weekends and holidays. If you have to adjust your bedtime, make small increments daily, such as sleeping 15 minutes earlier or later every day. Also, if you have difficulty falling asleep within 15 minutes, don’t fret. Get up, do something relaxing (such as reading a book) and go back to bed when you’re tired.
2. Have a comfy sleeping environment
Most of us sleep best when it is cool and quiet. Also make sure the room is dark, as bright lights suppress the body’s production of melatonin, a hormone that’s responsible for regulating the sleep-wake cycle, making it harder to sleep. Your body also needs comfortable clothes to sleep in, so best to keep them loose and airy. By creating this kind of peaceful and comfortable sleeping environment, your brain then knows that it’s time to sleep.
3. Limit napping
Taking naps can be a good way to recharge and even make up for a few lost hours of sleep, but it can also worsen insomnia. So opt to nap in the daytime and limit it to a short 30 minutes at most, so it doesn’t disrupt your circadian rhythm and worsen your sleeping problem.
4. Watch your diet
Don’t go to sleep when you are hungry or too full, or the discomfort may keep you up. Cut back on your caffeine and alcohol intake, especially in the hours before bed. Alcohol might make you sleepy at first, but it could wake you up later in the night. Nicotine is also a big sleep disrupter, so quit smoking, because the sleep problems it causes just isn’t worth it.
5. Exercise regularly
Getting some regular exercise, even as little as 20 to 30 minutes of daily activity spread out, helps in promoting better sleep at night. But try not to exercise too close to bedtime, your body temperature would rise and you might feel too energised to fall asleep. If you do wish to exercise at night, do some gentle stretching or yoga instead.
What are some of your methods to getting better quality sleep? Share some of your tips with us!
