Beating Bedtime Blues: Tips for Better Sleep
Most Filipinos love taking a short nap in the afternoon called siesta, usually after eating lunch. But did you know that taking a nap in the afternoon isn’t advisable at all? Doing so may cause nighttime sleeping problems.
Speaking of that, many people struggle to have a good night’s sleep, especially here in the new normal, due to the uncertainties and anxieties brought by the coronavirus. But those things are just the tip of the iceberg: there are lots of other stuff one should factor in. If you’re getting sick of tossing and turning in the wee hours of the night, follow these tips to improve the quality of your sleep.
Your Lifestyle Matters
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For starters, assess your lifestyle. We humans are “creatures of habits,” and have behavioral patterns that determine and affect our lives. Aside from potentially developing sleep disorders and anxiety, having unhealthy habits may also lead to other complications later in life. More often than not, people do not pay attention closely to their sleeping patterns and its effects to our bodies. Hence, a healthy lifestyle and good sleep go hand in hand with having a strong body.
We sleep seven to eight hours a day on average. However, longer sleeping hours does not necessarily equate to having a good one. This is where food comes into play as proper diet is essential to having a good night’s sleep. According to research, avoiding products with caffeine and alcohol will help you sleep better. Skipping heavy meals and physical activities, and not drinking fluids, especially water, an hour or two before hitting the bed are proven to be beneficial too. It is also advisable to exercise or walk in the morning to help your body set its body clock.
You can also improve and monitor your lifestyle by using a healthy lifestyle app, like Fabulous: Self Care. This app, which aims to help you build healthy habits, takes a holistic approach that motivates you to be more productive. You’ll maximize energy levels, find more focus, lose weight, sleep better, among other great things by simply following the app’s prompts.
Bedtime Routines Make It or Break It
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While everyone has their own way to invite sleep, having an effective bedtime routine helps your body recognize when it’s time to rest. Here are a few things you can include in your routine to get more sleep:
- Write something in a diary or journal before calling it a night to relieve stress and anxiety.
- Turn off your phone, TV, and other gadgets as the blue light they emit messes with your ability to prepare for sleep because it blocks a hormone called melatonin that makes you sleepy.
- Use an actually alarm clock instead of your phone when setting an alarm to avoid unnecessary checking of notifications.
- If you can’t sleep within 20-30 minutes, get up and walk or wash your face. This will help you start inviting sleep again, instead of pressuring your body to get rest.
- Hit the bed at the same time every night, and wake up at the same time each morning, even on weekends, to set your body clock.
Factoring the Sleeping Environment
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Who wouldn’t want to sleep in an air-conditioned room with a nice, comfy bed and cottony-soft beddings during hot humid nights? The place you sleep in actually has a big effect on the quality of your sleep. To get the most out of your rest, make your room cool, quiet, dark, and comfortable. Check for, remove, and turn off distractions such as bright lights and ambient music that may disturb you when you’re sleeping. Investing in quality mattresses, pillows, and blankets is also recommended as those things optimize your sleeping experience by making you feel comfortable. To sum it up, good sleeping environment equals great sleep.
Got any recommendations to sleep better? Tell us in the comment section below!
Source: Medline Plus, WebMD, Sleep Foundation, Best Healthy Apps,
Written by Cedie Salido
