10 Tips To Help You Sleep Better30 Comments January 19, 2009 / Posted in Health And Fitness
Image courtesy of dominiqs
Importance of Sleep
Adequate sleep is important because lacking in sleep will affect our health and well being. Research had shown that lack of sleep can cause weight gain, moodiness, cardiovascular disease and even make our body more vulnerable to disease. Most people knew that sleep is important but somehow people nowadays are getting lesser and lesser sleep due to reasons such as overflowing work, bad sleeping habits or etc.
My Sleeping Habit
Recently I had a bad habit ingrained in me. I am frequently sleeping late. This is either due to me working on my blog, late night mahjong games or staying over with my friends and enjoying playing with the Xbox 360 over night.
Gradually I started to have the habit of sleeping at 2am, then 3am and sometimes even 4am in the morning. This lead me to wake up late in the afternoon and basically half of my day was wasted by that time. I found that by sleeping late and getting up late, my body would feel lethargic and most of the day I will be in a zombie state. What worst is I am actually feeling guilty because my productivity was affected whenever I woke up late.
This is one bad habit that can be disastrous to my health and also to my productivity and I decided to change everything in order to make my body function in it’s most optimal condition so that I can achieve more. During my research, I had found tips on sleeping better and I will share it with you guys to help you grab a better sleep too.
10 Tips To Help You Sleep Better
Exercising will help us to fall asleep easier at night, so try to incorporate exercising into your daily ritual and you will find that you will sleep better in the night.
2. Schedule your time for sleeping
By scheduling your time for sleeping and sleeping at the same time for multiple days, you will set the bio clock in you to sleep at the same time every night.
3. Know your habits
Once you know what time you are going to sleep every night, be sure to do your preparations so that you wouldn’t miss the timing. For example, I planned to sleep by 12am everyday and I have a habit of reading before sleeping, so I will prepare myself to sleep by reading at 11.30pm and fall asleep by 12am.
4. Do not eat heavy meals before sleeping
Do make sure that you had not eaten too much before sleeping. A light dinner will be great. A full stomach may make it harder for you to sleep and if you are hungry, snack on fruits instead of junk food.
5. Turn off your computer
This is a killer for me. Whenever it is nearing my bed time, if my labtop was still turned on, I will spend a huge amount of time finding things that are interesting or checking out on the latest news. This will cause my brain to be in an “alert mode” and I will find it harder to fall asleep later. Be sure to turn it off an hour before you sleep so that you will not return to check your mails and such.
6. Don’t chat on the phone before sleeping
Whenever I am chatting with my friends and cracking jokes, my mind is turned back into an alert mode. I find it much harder for me to sleep whenever this happen, so whenever you are about to sleep, try not to answer any call. If it is possible, switch off the phone 30 minutes before sleeping.
7. Ensure that your room is dark
When there is light in our room when we are sleeping, it will affect our sleep quality. Turn any lights off or you can use a dim orange light which is more soothing. Draw your curtains to prevent outdoor lights from shining in and if it is possible, cover things that produces a bright light such as a LED clock.
Is your mattress too old for use already? If it is sagging in the middle and out of shape, it is recommended that you change one that will help to support your body and make you more comfortable during your sleep. I recently changed my mattress and it really does help me to sleep better.
9. Sleeping environment
If you are frequently waking up in the night to turn off the air con or fan, it may be seriously affecting your sleep quality. Try to set them on timer or cover yourself with blanket before sleeping so that you won’t wake up in the middle of the night to turn them off.
10. Sleep disorders
Sleep apnea can cause you to wake up hundreds of times in the night to gasp for air without you noticing. This can cause you to feel tired the following day even if you slept for 10 hours last night. I used to snore but I do not know whether it is sleep apnea because I did not consult a doctor at that time.
One thing I definitely know is that I always felt tired the next day no matter how many hours I slept. Sleeping on your side during the night or losing weight will help to alleviate this problem. If you had tried the methods and it does not help, it is recommended that you visit an ENT specialist to get their opinions.
Getting enough quality sleep will definitely help us tremendously in terms of our health. Whenever we get enough quality sleep, it will also help us to look more alert and brighter. So start today and use the above tips to help you get a better quality sleep.
**P.S**Do you have any other tips in regards to help us sleep better? Share with us in the comment section and I will see you there. 🙂
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