If you have a sedentary job or just can’t be bothered to exercise then you may be reducing
the quality of your sleep. If you didn’t know already, the human body repairs and recovers
itself when it goes to sleep so if there is nothing to recover as you are trying to sleep
then you may be disrupting the body’s sleep cycle. Just by going for a run or a swim can
make for a deeper and more restful sleep. However, make note about the timing of your
exercise. Exercising too close to your bedtime might make you too energised to fall asleep!
So next time you are thinking of taking the elevator, maybe take the stairs instead.
Having a daily routine can help program the brain and internal body clock to get used
to a set routine. Varying your sleeping times by more than an hour can severely disrupt
your sleep quality by breaking your circadian rhythm. So when your alarm clock goes off
in the morning, or afternoon, or even in the evening, you should really get up right away
instead of snoozing. I know it’s’ really hard, I can vouch for that! Also, try developing
a sleep routine such as listening to some ambient music or taking a nice deep breath
before you go to bed. Remember consistency is key.
Eating is actually a big factor when it comes to a good night sleep. A full stomach may
disrupt your sleep as the heavier the meal, the longer it’ll take for digestion to take
place. The opposite applies, don’t go to bed on an empty stomach because a completely
empty stomach may interfere with your sleeping patterns just as much as going to bed with
a full stomach. High protein foods like turkey, yogurt, tuna, and peanuts contain tryptophan,
which can help the body produce serotonin in order to relax. Limiting how much you drink
before bedtime is also a good idea because you don’t want to be making late night disruptive
trips to the toilet. And my last tip about moderating your diet is to avoid nicotine
and caffeine as the stimulating effects of nicotine and caffeine take hours to wear off
and can mess up your quality of sleep.
A neat little trick to getting a good night sleep actually lies within how your bedroom
looks. Your bedroom should be a relaxing environment. Also, your bedroom ideally needs to be dark,
quiet, tidy and be kept at a temperature of between 18°C and 24°C. If you find that
you are sweating or freezing, you will not sleep well. Consider fitting some thick curtains
if you don't have any and if you're disturbed by noise, consider investing in double glazing
or, for a cheaper option, use earplugs. It is also worth mentioning that TVs and other
electronic gadgets, light, noise, and a bad mattress or bed are all factors that contribute
to a bad night sleep. I’m not saying you to get rid of them, I’m just making you
all aware that’s all! The final note to take is to keep your bedroom solely for sleep
and sex. Unlike most vigorous physical activity, sex makes us sleepy.
This may be weird to some, especially if you have never tried it before but have you ever
thought about sleeping naked? According to sleep specialists at the Cleveland Sleep Clinic,
sleeping in the nude helps you regulate your temperature which is a factor in getting a
good night sleep. If you prefer to wear pajamas because they're more comfortable, loose cotton
pajamas are the best as they tend to be easier to breathe out of than other fabrics. A tip
is to sleep with your arms and head out from under the bedsheets, unless the room is very
cold. And don’t neglect your feet, cold feet can keep you awake! Finally, change your
sleeping positions! This can make a big difference in the quality of your sleep. Keep your body
in a "mid-line" position, where both your head and neck are kept roughly straight and
don’t sleep on your stomach as that may lead to aches and pains. If you wish to sleep
on your stomach, put your pillow under your hips instead of under your head. Hopefully
these little tips can help you achieve a good night sleep. Good night and sweet dreams!