The problems when struggling with sleeplessness are poor concentration, lackluster skin, being more susceptible to illness and mood swings. If individuals don’t have enough sleep, they are also at greater risk of ‘cardiovascular diseases such as hypertension, stroke, heart attack and arrhythmias. The prevalence of obesity and diabetes is increased, there is a greater risk of dementia and more rapid progression of the disease, and the prevalence of some cancers may be increased. Some health professionals call the following “sleep hygiene.”
Fix your sleeping time
Go to bed at the same time each night and get up at the same time each morning (even on your days off work). Allow at least 7-9 hours of sleep. Avoid naps during the day (unless you have a physical illness or disability that requires daytime naps). If a nap is necessary, rest no longer than 20-40 minutes sometime between 2-4 p.m.
Watch the caffeine
No caffeine or alcohol after 4 p.m. I know for some of us this is sacrilegious but, trust me this is great for improving your sleeping pattern.
Designate bedroom as sleep only
Use your bedroom only for sleep. Avoid watching television, doing work, or reading in the bedroom. If sex relaxes you, then sex in the bedroom is fine. But if sex leaves you energized or agitated, have sex in a different room.
Take a bath
A warm (not hot) bath (not shower) about an hour before bedtime can improve sleep.
Improve your exposure to light
During the day, expose your eyes to bright yet comfortable lighting. Starting at least one hour before bedtime, dim the lights. Turn off television and computers. This lighting
change signals your body to make more melatonin (a hormone that helps you sleep). Keep your bedroom as dark and quiet as possible. Consider darkening window shades,
earplugs, or “white noise” products.
Create relaxation routine
Play soothing music. It’s proven to improve sleep. Choose a relaxing, “winding-down” activity (meditating, reading inspiring material, etc.).
Watch the eating
Other typical advice for better sleep is not to eat after 6 p.m. and to limit liquids after 6p.m., to reduce nighttime urination urges. But suppose you need evening food to avoid
low blood sugar? In that case, I suggest a small snack one or two hours before sleep. Your snack works best if it’s something with fibre and “good fats.” The fibre supplies
blood sugar stability. The good fats tell your body, “Time for relaxing. Please produce relaxing substances.” Milk and banana are often suggested as bedtime snacks because
they contain the calming amino acid tryptophan. These foods work well for dairy-tolerant, blood-sugar-stable people. But if that’s not you, note that milk has no fibre and banana doesn’t have much. A better the option is 2 or 3 walnuts (high in tryptophan, fibre and “good fats”), along with fibre-rich fruit such as fig, half a pear or half an apple.
While you are sleeping, your brain goes through a five-stage cycle, to recover and recharge your mind and body. If you are sleep deprived, the connections formed while you are sleeping are not able to fully develop and strengthen your bodies to be able to effectively fight off illness. This can lead to difficulties in learning memory, feeling, maintaining focus and motivation, and coping with stressors.
If we lack adequate sleep, our physical, mental and emotional health is compromised as our brain, muscles, nerves, neurons and complex internal systems, including our immune system, are slow to respond and unable to function or perform well. So follow all the tips above to increase your sleep.
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