- Diseases, Disorders & Conditions
Learn How to Sleep like a BABY Tonight!
Sleeping is very important for the wellness of our bodies. Sleep deprivation can lead to quite a lot of health problems. According to some medical studies and researches, chronic sleep loss can cause weight gain, high blood pressure, loss appetite to eat, losing focus and concentration and also a weakening of immune system (more troubles await).
Contrarily, good sleeping habits are beneficial to your health. They can boost your ability to learn and remember things way better, fight off disease, keep your weight in check (lack of sleep can cause the hunger feeling arises), keep an upbeat attitude, and also avoid accident causes by drowsiness, which is quite true especially when you are on the road.
If you are having problem in getting quality of sleep, the following habits might help you to rectify it. These are not uncommon habits, it's just that most people tend no to follow them. Here there are:
1. Get Into Your Bed at the Same Time Every Night
The best way to ensure you get enough of sleep every night is to create a routine that you follow religiously so that your body will get accustomed to it. The first and most important step in establishing a healthy sleep routine is setting and sticking to a bedtime that allows you to get enough sleep but not too much (about 6 to 7 hours for adults). Select a bedtime that allows you to get this amount of sleep and you are on the right track for a better wellness.
2. Wake Up at the Same Time Every Morning
Like the first habit, this second habit is crucial too; it works side by side with the first habit. Waking up at the same time every night will not only assure you oversleep but also put your body into a rhythm that you follow naturally. It works in a way that your don't oversleep so that you will get tired and ready to go into your bed at the same time every night.
3. Avoid Drinking Caffeine in the Evening
Having a cup of Joe in the evening is a great pleasure especially for coffee lover. But do you know that the drink that boost your energy in the morning is also the one that will keep your up at night, particular if you drink it too late in the day? According to some advices, It is not recommended that you drink a cup of caffeinated drink after three in the evening. However, that doesn't apply to everyone, different people will have different limit; know your limits and avoid caffeine too close to bedtime. (Note: the caffeine effect will stay in your body for at least eight hours)
4. Don't Drink Alcohol Prior to Sleep
Most people think that alcohol is the best medicine to cure insomnia. Well, that might be true for drunk people (and DO expect a hangover next morning) but if you aren't, it also tends to wake you up in the middle of the night, thus, degrading the overall quality of your sleep. If you can't resist your alcohol demon, control your intake, have a small glass in the early evening to increase the chances of getting a solid sleep. Do you know that alcohol and caffeine can contribute to snoring too?
5. Avoid Technology in Your Bedroom
Bedroom is a place for you to rest and sleep and so you don't need those electronic gadgets to accompany you. Throw your smartphone, laptop, tablet and all those hi-tech gadgets out of your room - they are forbidden! Technology only makes your mind buzzing and keep you lingering in the world of digital - they lure you to check for the last update on facebook and twitter or what's reporting on CNN. In fact, your bedroom should only have items which are conducive to sleep. By the way, do you know that electronic gadgets produce or emit electric signals that can hinder your sleep, even when they are off?
6. Don't Bring Work Into Your Bedroom
This is related to the previous habit. Bedroom is a place to rest and sleep and so please do not bring your work into it. Working on your bed will only make your brain run faster and cannot power down. Leave those things in your study room or in your briefcase.
7. For God Sake, Please Keep the Light Off
Do you know that your body naturally take sleep cues from darkness? Your whole body can sense it even if you don't believe this. By the way, isn't that darkness is more conducive to sleep compare to when the all the lights are on? Please hide the clock too as staring at the clock will create stress and avoid your brain to power down for the night. It is recommended that you use an analog clock should you need an alarm to wake you up and pick one that doesn't have those ticking sound.
8. Have a Comfortable Bed
Buy a good quality mattress and bedding that you are comfortable with. A comfortable bed can help you to fall asleep easily, that's why not all people love sleeping on the couch.
9. Use a Noise Machine if Necessary
There are people who have made use to noise even when going to sleep. If you are this type of people, you can get a noise machine that produces soothing sound such as the sound of the nature like the ocean, whisper of the wind, rainforest and etc. There are plenty of noise machines available in the market that offers a variety of options. 'white noise'
10. Have Your Dinner Earlier
Heavy meals right before bedtime will put your body into the digestive mood rather than a relaxing condition. This is especially true for rich and spicy meals which cause sleep discomfort as they make their way through your stomach. Do you know that it takes approximately four hours for you system to digest meat? Eat light and on the early side to ensure your food won't keep up when your bedtime arrives..
Bonus Tips 1: Take A Nap Should You Go Off Schedule
I thought there are ten but I was wrong.. always is. We can't expect to have a mundane life, there are always things that can interrupt your routines such as traveling for work, catching up with deadlines, unsolicited worries and etc. However, rather than try to make up the lost time by sleeping in, it is better off to take a midday nap when it's possible. Take a nap of fifteen minutes before going for your lunch break might help a lot. Otherwise, you will throw off your new routine and have to start again.
Bonus Tips 2: Never Perform Any Exercises In The Late Evening
There are people who prefer to do exercise in the late evening (8 - 10 pm), particular for busy people. Doing exercise in such time put your body in an energetic mood and it will take quite some time to cool it down. Our body system does not function like the brain; when you are doing exercise, all it knows is that more blood is needed to be pumped all over the body to burn more calories. This causes you to feel energetic and it will not switch back to its normal mood even when you have done for more than two hours. However, this is not the same for all people but it is recommended to avoid doing exercises prior to sleep, for at least two hours.
By following the tips above, you should be able to rectify your sleeping problem/ disorder and lead a healthier life.