These days, a lot of factors affect a good night’s sleep; factors ranging from work pressure, loss of a job, illness, relationship problems, financial problems etc. However, the importance of quality sleep cannot be overemphasized. It helps improve our mental & physical health, quality of life and ultimately our safety. Medical doctors recommend an average of 7 – 9 hours sleep daily for adults.
Here are a few tips to help us sleep better at night:
- Maintain a Sleep schedule: Try going to bed at the same time every day, even during the weekends & holidays. Consistency reinforces your body’s ‘sleep –wake’ cycle making it easier to fall asleep at a certain time without having to force it
- Be careful of what you eat or drink: Do not go to bed extremely stuffed or hungry. Any discomfort might make you unable to get a good night’s sleep. Also, limit the amount of liquid you drink just before bedtime in order to avoid frequent toilet trips in the middle of the night
- Have a bedtime ritual: Do the same things each night before going to bed. This will tell your body to slow down and get into relaxation mode. It could be as simple as taking a shower every night before bed or just reading a book before bedtime. Make sure that it is an activity that relaxes you as this will promote better sleep
- Limit daytime naps: They interfere with your nighttime sleep. If you have insomnia & prefer to nap during the day, make sure it’s done mid-afternoon & for a maximum of 30minutes. Of course this does not apply to people who work at night
- Regular physical activity: This can promote better sleep. Exercise helps you fall asleep faster and enjoy better sleep. However, do not exercise too close to your bedtime, your body might still be too active to fall asleep