National Sleep Foundation suggests that a healthy adult needs between 7 and 9 hours of sleep every night but most adults are not getting as much sleep as they should. Adequate sleep is necessary for your health and overall well-being. Nowadays, sleeping problems are very common, with up to 4 in 10 Australian adults experiencing inadequate sleep.
Poor sleep influences your health and if you continue to function without proper sleep, you may develop long-term and serious health problems. Lack of sleep directly affects your body’s ability to store energy and can negatively impact your overall performance and brain function.
When you sleep peacefully, your body gets time to regenerate and restore energy and it helps to boost your immune system. Moreover, taking proper sleep helps to reduce stress and improve your mood that can ultimately uplift your daily lifestyle. Over the past decades, sleep quantity and quality has declined but these simple tricks can help you
improve your sleep.
STICK TO A SLEEP SCHEDULE
By waking up and sleeping at about the same time every day even on the weekends can help your body establish a healthy sleep routine. Being consistent with your sleep schedule can aid long-term sleep quality. One study reveals that people who had irregular sleep patterns and slept late on the weekends experienced poor sleep.
Research also suggests that irregular sleep patterns can affect levels of melatonin and circadian rhythm which basically signal the brain to sleep. So by sticking to a sleep schedule, you’ll develop a habit of going to bed and waking up at similar times. It can make it easier for you to fall asleep every night and wake up feeling refreshed in the mornings.
PUT AWAY YOUR SMARTPHONES AND OTHER DEVICES
Smartphones, TV, laptops, and tablets can disrupt your sleep. All these devices emit bright blue light so you can see the screens even when it’s sunny. The blue light emission restrains the production of melatonin hormone that stimulates your sleep-wake cycle and makes it difficult for you to fall asleep and wake up the next morning.
So when you use these devices right before sleeping, the blue light suppresses the production of melatonin, and your brain’s cues to go to sleep are delayed. Eventually, it affects your natural sleep-wake cycle and your sleep quality is disrupted. That’s why, you should put away these devices before sleeping and maintain a healthy sleep-wake cycle.
AVOID CAFFEINE IN LATE HOURS OF THE DAY
Caffeine is a stimulant having numerous benefits and almost 75% of the Australian population enjoy at least 1 cup of coffee per day and the remaining 28% take three or more cups per day and mostly prefer instant coffee. However, if it is consumed late in the day, it may interrupt your body from naturally relaxing at night.
One study also suggests that consuming caffeine for up to 6 hours before sleeping can significantly worsen sleep quality. According to research, if you consume caffeine up to 6 hours before bed it can significantly worsen the sleep quality. If you have trouble sleeping, try to avoid caffeine intake after 3-4 pm or use decaffeinated coffee.
RELAX AND CLEAR YOUR MIND BEFORE BED
Develop a pre-sleep routine that incorporates a buffer zone where you are not thinking about tomorrow’s plan or trying to solve any problems. Find a relaxation technique that helps you to relax and improves your sleep quality. Try out different relaxation techniques and stick to the one that works best for you.
Such relaxation techniques may include taking a hot bath, listening to relaxing music, reading a book, meditating, and deep breathing. One study suggests that taking a hot bath 90 minutes before bed can certainly improve sleep quality and help people to get more deep sleep. If you don’t want to take a full bath at night, simple bath your feet in hot water.
OPTIMISE YOUR BEDROOM ENVIRONMENT
Your bedroom environment and its setup are the key factors that can affect your sleep. Such factors include room temperature, external lights, noise, and bed quality. Your room should be dark, quiet, and maintain the right temperature. Apart from these, your bedding should very comfortable, the reason why you sleep better in a hotel.
If you maintain a relaxing bedroom environment, your brain can be more primed for sleep and relaxation as soon as your head hits the pillow. So, make sure to optimise your bedroom temperature and minimise light, noise, and the discomfort of your bedding. This is how you can turn your bedroom into a quiet, relaxing, and enjoyable place.
So, If you’re interested in maintaining your health and well-being, it is highly recommended that you make sleep a top priority, take adequate sleep daily, and incorporate some of these tips that can surely help you conquer bad sleep. Make sure to ask for help and see a doctor, if you are always restless in bed and wake up feeling exhausted, or have trouble getting to sleep.
