The key to getting a good night’s sleep
How many of you toss and turn in bed each night, trying to relax your minds so that you can get some restful sleep?
You are not alone; many people experience difficulty falling asleep.
A good night’s sleep will put you in a better mood the next day, not to mention increase your productivity and help you remain healthy. And Dr Clayton Sewell, consultant psychiatrist at the University Hospital of the West Indies, has some suggestions for getting some zzzzzs.
1. Sleep as much as needed to feel refreshed
With the demanding schedules which many of us have, it is important that you sleep as much as you need to. Some people may require more, others less; however, the bottom line is that sleep is a rejuvenating activity. When you wake from sleep you should feel energized.
2. Get up at the same time each day
It is important for you to allow your body’s internal clock to adjust in such a way that you are able to wake at a particular time each day. Have a regular routine for waking up in the mornings. This consistency in waking can be aided by your alarm clock.
3. Use bed only for sleep or sex
Many of us are guilty of using our beds for things other than sleep or sex. Note that the more activities which are associated with your bed, the harder it will be to sleep in it at night.
4. Get exercise
Be sure to get some exercise throughout the day whether jogging or going to the gym. This will guarantee you better sleep at night.
5. Avoid caffeine after 3:00 pm
You may think having a cup of your favourite coffee in the afternoon is no big deal. But consuming coffee, which contains caffeine, a stimulant, in the evening can disrupt your sleep. Once coffee is consumed it stays in the body several hours after. By the time you retire to bed, the effects of the coffee will persist, making it difficult for you to go to bed.
6. Have a light snack before bed
It is true that hunger is strong enough to wake a man from his sleep, so it is understandable that you may want to eat before bed. But don’t have anything too heavy. Remember that when you eat food, it needs to be digested. Your body digesting food when you are trying to sleep is counterproductive especially when your body is supposed to be resting.
7. Avoid alcohol
Consuming alcohol before going to bed can negatively affect your sleep. Imbibing before bed may get you to sleep faster; however, your sleeping pattern may become disrupted and fragmented, making you feel less rested. So the next time you decide to have a night cap, think twice as this could affect your chances of getting a good night’s sleep.
8. Be conscious of your bedroom environment
Your bedroom is your sanctuary and, as such, you should be aware of your sleeping environment. The ambience, the lighting, the temperature— the whole aesthetics of your room can determine the likelihood of you falling asleep.
9. Don’t clock watch
Though you may be tempted to check the time, refrain from doing so as it will only frustrate you.
10. Only go to bed when you are sleepy
If you are not able to fall asleep within 10 or 15 minutes of lying down, get out of bed! Go into another room and do something until you get sleepy again. Return to bed when you do feel sleepy.
