Dreaming of getting a good night’s rest?
Here are some simple tips to help you achieve just that!
Good Sleep doesn’t always come easy
Ever wonder why can’t I fall asleep? Or why am I still so sleepy the next morning? An average healthy adult spends about one -third of his life sleeping, but good sleep doesn’t’ always happen easily for everyone. If you are one of those who struggled with getting a restful sleep, start your journey to good sleep by first, understanding what is causing your sleep disturbance.
Sleep can be affected by many factors and these can generally be classified into external and internal causes. There could be many external factors such as our sleep environment, for instance, loud noise, bright light, stimulating activity, food or even the medication that we take. Internal factors could refer to anxiety, stress, genetics often linking to some sleep disorders that have yet to diagnosed.
Practice the following tips to help you overcome some of these factors!
Tips to Good Sleep
1. Avoid stimulants before bedtime
Caffeine, Nicotine are stimulants which will keep you awake.
Alcohol might help you fall asleep faster but too much of it will disrupt your deeper stages of sleep in the night, leaving you feeling groggy and sluggish the next day.
2. Avoid heavy, rich food at least 2 hours before bedtime
Spicy, oily or heavy food may cause indigestion, leading to heartburn during sleep and disrupts the restful night.
If you really need to have some food before bedtime, try sleep inducing foods such as warm milk, banana, yogurt, almonds, walnuts, cottage cheese and oatmeal. While these foods have the potential to introduce more melatonin, a hormone to help you sleep better, the key is still to consume them in moderation.
3. Go to bed at about the same time every night and aim for 7 hours of sleep.
4. Set up and follow a bedtime routine
Repeat bedtime routine every day so that your body and mind is conditioned to expect to sleep.