Everyone suffers from
sleepless night every now and then. A lot of factors contribute to sleep
problems, but fortunately most of them are modifiable. Stress,
uncomfortable surrounding, occupation, dietary habit, pollution, and lack of
physical activity are common things that can prevent you from falling and/or
maintaining a quality sleep. The following tips will help you optimize your sleep habit so you can wake up feeling refreshed and energized for the rest of day.
1. Create comfortable
sleep environment
An ideal room for sleeping is usually cool, dark
and quiet. Make sure your bed is comfortable and there is enough room for you stretch
and turn if you share your bed with another person.
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| Try not to use an alarm clock to wake you up. |
2. Keep a regular sleep
schedule
Consistency
is important. If you keep a regular sleep schedule, your sleep-wake cycle
(circadian rhythm) will become synchronized and it’s easier to sleep better
this way. Go to bed and get up at the same time every day, even on weekends,
holidays and days off. Try not to use an alarm clock to wake you up. If you are
sleep deprived, it may take longer for you to wake up naturally.
3. Pay attention to your
diet
Avoid
too much coffee or smoking. These stimulants will make it hard for you to fall
asleep. Stay away from alcohol as well, because even though it makes you fall
asleep faster, it reduces the quality of your sleep. Don’t drink too much fluid
around bedtime because it will wake you up in the middle of the night to go to
the toilet. Don’t eat too much either because a full stomach will keep you up
until it finishes digesting the food.
4. Stay active during the
day
Regular physical activity will help you fall
asleep faster and enjoy better sleep quality. Don’t exercise too close to
bedtime, though. Avoid taking naps in the daytime if you can help it. If you
can’t, limit them to 30 minutes at most in mid-afternoon.
5. Try to regulate your
circadian rhythm naturally
A light sensitive hormone called melatonin is
produced by your brain to regulate your sleep-wake cycle. When it’s dark, melatonin
levels increased, making you feel sleepy. On the contrary, when it’s bright, melatonin
levels decreased making you feel awake. Getting enough sunlight in the daytime
and avoid too much artificial light in the night will improve your sleep habit.
6. Develop a bedtime ritual
Doing the same things
each night before bed will help your body to relax and wind down, taking a hot
bath, reading books, or listening to music for examples. Try not to include
anything that requires you to look at an electronic screen like television, computer,
or mobile phones.
7. Deal with stress and anxiety
Easier said than done, but it’s not impossible.
If you have a habit of worrying, try to evaluate your thoughts, sort the
unrealistic ones out and replace them with productive ones. Even counting sheep
is better than worrying. Stress management strategies like setting your
personal limits, staying organized, and positive thinking will help you reduce
the strain that’s keeping you from getting a good night sleep.
