12 simple tips to improve your sleep
Sleeping asleep may seem like an impossible dream when you
wake up at three in the morning, but good sleep is more in your control than
you think. Following healthy sleep habits can make a difference between
insomnia and restful sleep. Researchers have identified a variety of practices
and habits - known as "sleep hygiene" - that can help anyone maximize
the number of hours spent sleeping, even those whose sleep is affected by
insomnia, jet lag or alternate work. Here are some simple tips to make your
dream sleep a reality at night:
Avoid caffeine, alcohol, nicotine and other chemicals that interfere with sleep Improve
Caffeine products reduce the quality of a person's sleep. As
any coffee lover knows, caffeine is a stimulant that can keep you awake. Avoid
caffeine (found in coffee, tea, chocolate, cola and some painkillers) for four
to six hours before bedtime. Similarly, smokers should refrain from using
tobacco products near bedtime.
Although alcohol may help to sleep, after several hours it
acts as a stimulant, increases the number of awakenings and generally reduces
the quality of sleep later at night. Therefore it is best to limit alcohol
consumption to one or two drinks a day, or less, and avoid drinking within
three hours of bedtime.
Turn your bedroom into a sleep-stimulating environment
A quiet, dark and cold environment can help boost sound
hibernation. Why do you think bats are clustered in caves to sleep during the
day? To achieve such an environment, reduce the level of external noise by ear
plugs or "white noise". Use heavy curtains, blackout shades, or eye
mask to block out light (light is a strong signal that tells the brain it's
time to wake up).
Keep the temperature comfortably cool and the room well
ventilated. Make sure that your bedroom is equipped with comfortable mattresses
and pillows. (Remember that most mattresses wear out after ten years.) Also, if
a pet wakes you up regularly during the night, you might want to consider
keeping him out of your bedroom. It will help reduce your bedroom activities to
sleep and sex only. Keeping computers, televisions and work materials out of
the room reinforces the mental connection between the bedroom and sleep.
Create a calming routine before bed
Reading light before bed is a good way to prepare yourself
for sleep. Ease the transition from waking time to bedtime with a period of
relaxation activities for an hour or so before bedtime. Bathed (rise, then
hypothermia promotes drowsiness), read a book or exercise relaxation exercises.
Avoid stressful and stimulating activities - doing work, discussing emotional
issues, etc. Physically and psychologically stressful activities can cause the
release of stress hormone cortisol, which is associated with increased
alertness. If you tend to take your problems to bed, try to write them down,
then set them aside.
Go to sleep when you are really tired
The fight for sleep is only conducive to frustration. If you
are not asleep after 20 minutes, get out of bed, go to another room, and do a
comfortable job, such as reading or listening to music until you feel sleepy.
Don't be a 24-hour night watcher
Stare at the clock in your bedroom (either when you are
trying to sleep or when you wake up in the middle of the night) can increase
stress, making it difficult to sleep. Turn the watch face away from you. If you
wake up in the middle of the night and can't go back to sleep in about 20
minutes, wake up and engage in a quiet and relaxing activity like reading or
listening to music. And keep the lights dim. Bright light can stimulate your
inner clock. When your eyelids hang and you're ready to sleep, go back to bed.
Use light to your advantage
Natural light keeps your internal clock in a healthy sleep
cycle. So, let the light first thing in the morning and out of the office for
the sun holiday during the day.
Keep your inner clock set with a steady sleep schedule
Having a regular sleep schedule helps ensure better quality
and steady sleep. Going to bed and waking up at the same time each day puts the
"internal clock" in your body to expect to sleep at a certain time
night after night. Try to stick to as much of your routine as possible on
weekends to avoid sleeping leftovers on Monday morning. Waking up at the same
time each day is the best way to set the clock, and even if you don't sleep
well the night before, helping you sleep extra helps you unite the next night.
Snap early or not at all
Many people make naps a regular part of their day. However,
for those who find that sleeping or staying asleep during the night, afternoon
napping may be a culprit. This is because the end-of-day nap reduces sleep
while driving. If you need a nap, it's best to keep it short and do it early in
the day.
Lighten in evening meals
Pepperoni pizza at 22:00 may be a recipe for insomnia. End
dinner a few hours before bedtime and avoid indigestion foods. If you feel
hungry at night, snacks (in your experience) won't bother you.
Balance Balance Intake
Drink enough fluids at night to prevent waking from thirst -
but not too much and near bedtime, as you'll wake up from having to go to the
bathroom.
Early exercise
Exercise can help promote a restful sleep if done several
hours before going to bed. This can help you sleep faster and sleep better, as
long as it's done at the right time. Exercises stimulate the body to release
the stress hormone cortisol, which helps stimulate the brain's stimulating
mechanism. That's good, unless you're trying to sleep. Try to finish the
exercise at least three hours before bedtime, or exercise early in the day.
OUR SERVICES
Follow through
Some of these tips will be easier to include in your daily
and night routines than others. However, if you stick to it, your chances of a
comfortable sleep will improve. However, not all sleep problems are easily
addressed and can indicate a sleep disorder such as apnea, restless leg
syndrome, narcolepsy or another problem in clinical sleep.
If your sleep difficulties don't improve with good sleep
hygiene, you may need to consult your doctor or psychiatrist. Doctors often
refer their patients to The Psych Professionals for more in-depth interventions
to manage behavioral sleep, a more advanced approach than sleeping hygiene.
So, if you tried the above twelve tips and still find
yourself counting the sheep night after night, it is time to make an
appointment with one of our experienced psychologists.
Comments
Post a Comment