Sleep is one of the most essential components of our daily routine. Unfortunately, many of us struggle to get the quality and quantity of sleep that our bodies and minds need to function optimally. Whether it’s due to stress, an unhealthy lifestyle, or simply a busy schedule, poor sleep can have a significant impact on your physical health, mental well-being, and overall productivity.
In this post, are going to discuss a few effective tips to help you improve the quality of your sleep as recommended by the Clinical Lead for Mental Health Services at AXA Health, Dr. Mark Winwood.
Stay Physically Active
Getting a healthy dose of physical movement during the day will make you feel tired and ready to sleep at night. Staying active not only boosts your metabolism, but it helps improve your mood and alleviate stress, ascertaining better sleep in return. Dr. Winwood recommends exercising for at least 30 minutes during the day and giving yourself some time to relax and unwind before bedtime.
Quit Smoking and Watch What You Consume
If you have a habit of eating heavy spicy meals for dinner, it might be the reason you’re having trouble staying asleep. The body needs time to digest and when you sleep, this will almost always cause discomfort, thus affecting your sleep. Do not go to bed hungry either! Instead, eat a light snack that is rich in minerals and vitamins.
Dr. Winwood also warns against drinking caffeinated drinks after lunchtime as the stimulant may stay in your body for over 6 hours and affect your sleep. Nicotine is also a stimulant you will want to avoid, especially close to bedtime. And while that pint or glass of wine might make you feel light-headed and sleepy, it can disrupt your sleep as you’re more likely to wake up later at night.
Make the Bedroom a Sleep Inducing Environment
Many people have a habit of working, studying, and using their bedrooms as an entertainment hub. However, you need to make it an environment that instantly puts your brain into sleep mode once you enter. So, get rid of any distractions like phones, TVs, and computers that may tempt you to stay awake. You’ll also want to keep the room cool, quiet, clean, and dark. Paint a calming color and consider installing black-out curtains. If you have a lumpy pillow or old mattress, it’s time to get some new bedding. Check out these Kingsdown’s comfort mattress reviews.
Relax & Unwind
Putting your body in a relaxed state after a rough day makes it easier to fall asleep. Whether you need to calm your mind through meditation or stretch your muscles with yoga, there are many books, apps, and videos that provide great methods for both. It all boils down to what works for you.
Create a Bedtime Ritual
Try and come up with a night-time ritual that will put your body and mind in a state of sleep. It should be relaxing, like reading a book, taking a hot bath, listening to calming music or having a cup of warm milk. Just avoid bright lights, action-based novels or heating arguments sccbuzz.
Do Not Toss & Turn
If you find you cannot sleep after 20 or 30 minutes, avoid tossing and turning and instead get up and indulge in something else. Again, it should be calming and relaxing like reading a book or listening to music. Do this until you feel sleepy. Also, if you find yourself dozing off on the couch too early, get up and do a few tasks so that you don’t affect your sleep-wake cycle.
Sleep and Wake Up at the Same Time
Having a healthy sleep routine ensures that you get quality sleep. So, even if it is the weekend, sleep and wake up at the same time.