Medical Perspectives | Others

February 20, 2020



A good night’s sleep is one of the most basic health advice to anyone. The benefits of sleep are plentiful, including better appetite, stronger physical condition and optimum health. Nowadays, what has added to the many deterrents to sleeping well is the impact of gadgets and technology, an effect that has literally kept many up late at night and to the detriment of the recommended number of sleeping hours.

 

How then do we get a good night’s sleep, amidst all the excitement and stress of living in a wired and seemingly borderless global village? Here are some tips for sleeping well:

 

Keep regular sleeping hours. Sticking to the same bedtime and waking times helps keep our body clock regulated.

 

Prepare yourself for sleepby unwinding and relaxing. Letting go of the day’s worries and deadlines is a good way to get ready for bed. Clear your head and slow down, relax your body and your mind. Some relaxation techniques to try are deep breathing or visualizing a peaceful place.

Get your fill of bright light daily. One interesting function of the body clock, also known as circadian rhythm, is that it tells us when it’s time to sleep and the right amount of natural sunlight or bright light during the day keeps your circadian rhythm healthy. With this comes, more daytime energy and good sleep quality.

 

Avoid caffeine after 4pm. The stimulation of your nervous system from coffee when taken up to six hours before bed time can prevent the body from relaxing at night. Effects of coffee stay in the blood for about 6 to 8 hours. It is advisable to stay away from caffeinated drinks late in the day.

 

Avoid heavy meals and other sleep disruptors in the evening. Big or spicy meals, alcohol, cigarettes and caffeine can cause discomfort, indigestion or other conditions that may make it harder to sleep.

 

Make your bedroom a rest and sleep haven. Check the conditions of your room, including noise levels, temperature, external lights and furniture placement. A cool, dark and quiet room can do wonders for restful sleeping. Using devices such as blackout curtains, air-conditioning or fan, and ear plugs can help ensure that you get the best sleep possible.

With all the hard work you put into the daily grind, it becomes necessary to remind oneself that sleeping well is a requisite to being effective and productive during the day. By following these basic tips, your body will get the benefit of sleep that rejuvenates you to be your best the morning after.

[i] National Sleep Foundation. [n.d.]. Healthy Sleep Tips. Retrieved from https://www.sleepfoundation.org/articles/healthy-sleep-tips

[ii] Smith, M., Robinson, L., Segal, R. [2018, October]. How to Sleep Better. Retrieved from https://www.helpguide.org/articles/sleep/getting-better-sleep.htm/

[iii] Mawer, R. [2018, November]. 17 Proven Tips to Sleep Better at Night. Retrieved from https://www.healthline.com/nutrition/17-tips-to-sleep-better#section1

[iv] Mawer, R. [2018, November]. 17 Proven Tips to Sleep Better at Night. Retrieved from https://www.healthline.com/nutrition/17-tips-to-sleep-better#section1

[v] National Sleep Foundation. [n.d.]. Healthy Sleep Tips. Retrieved from https://www.sleepfoundation.org/articles/healthy-sleep-tips

[vi] Smith, M., Robinson, L., Segal, R. [2018, October]. How to Sleep Better. Retrieved from https://www.helpguide.org/articles/sleep/getting-better-sleep.htm/

 

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