As you are aware, sleep plays a vital role in your overall physical and emotional well-being as well as mental health and alertness. It also helps your brain work properly so you can function well throughout the day, especially at work.
But you don’t really have to count sheep to fall asleep. Here are some tricks to help you slumber restfully every night.
Keep the bedroom strictly for sleep.
Do not use your bed to do office work, study, watch television, or eat. Do such activities in different spaces of your house. Your brain will not cooperate if it starts associating the bedroom with work and other activities. Once that happens, there’s a good chance your sleep schedule will become interrupted. Keep your bed a safe and comfortable space for you to just relax, rest, unwind and sleep.
Stick to a regular schedule.
Try to go to bed and wake up at the same time every day. You have to programme your brain and internal body clock to get used to a bedtime schedule. You can dim your lights an hour before bedtime or keep it dark and cool. Avoid staring at screens, and these include your phone, television or computer. The blue light emitted from these screens may disrupt your sleep.
Create a bedtime routine.
Clinical professor of psychiatry and behavioural sciences Dr Rafael Pelayo says, “Predictability and consistency are boring. It’s calm. Routine implies safety.”
Bedtime routines may include arranging your bed, taking a warm bath, brushing your teeth, washing and moisturising your face, reading a book, stretching or meditating. Though boring, these routines help calm your body and mind.
Avoid large meals.
Don’t eat heavy or large meals within a couple of hours before bedtime. This is because heavy meals can lead to indigestion and acid reflux with symptoms such as heartburn and difficulty swallowing. If you really feel hungry at night, choose light snacks such as fruits, yogurt or nuts.
Stay away from caffeine.
Caffeine-heavy drinks like coffee, tea, chocolate, and soda will make it hard for you to fall asleep if consumed close to bedtime. This is especially true for coffee, which is the most potent caffeinated beverage with effects that may last from four to six hours. So, don’t consume caffeinated beverages before you hit the sack or they will rob you of needed sleep.
Use aromatherapy.
Essential oils can help improve sleep. Lavender oil, for instance, is well-known for its benefits and can naturally set your body and mind for a good night’s sleep. There are many other sleep-inducing oils in the market. Choose your favourite scent for diffusion in your bedroom, massage it directly onto your skin or simply inhale it.
Exercise!
Be physically active during the day. Cardiovascular sessions in the day can bring about restful sleep. Studies show exercise can help you sleep quickly and improve sleep quality. But, do not exercise late in the day as it may have the opposite effect.
If all else fails…
If you still find yourself tossing and turning, waking up in the middle of the night, and feeling tired in the morning, it may be time for you to seek medical advice. You may have underlying issues with sleep that you may not be aware of, such as sleep apnoea, insomnia, restless leg syndrome or any other sleep behaviour disorders. Go get professional help!
By Izyan Diyana Merzuki
