Top Tips

Top tips

These days, we all have such a  busy lifestyle with too much to do, so take the time to recharge your body by getting a good night’s sleep.

The quality and quantity of the sleep you get can make all the difference in how you are able to function productively the next day. Here below are fifteen tips to help you get the sleep you need:

  1. Sleep on a comfortable and supportive mattress and foundation. It’s difficult to sleep on a bed that’s too small, too soft, too hard or too old. 
  2. Exercise regularly. Exercise increases heart and lung fitness, reduces stress, anxiety and insomnia. However try not to exercise within three hours of bedtime. The adrenaline released through exercise can keep you awake. 
  3. Keep mentally stimulated during the day. Boredom can cause loss of sleep. 
  4. Have a balanced diet. Don’t eat a large or heavy meal within four or five hours of going to bed. Also, try to avoid food that can cause indigestion. 
  5. Don't smoke. Smokers take longer to fall asleep and wake up more often during the night. 
  6. Cut down on stimulants. Avoid drinks such as coffee, tea or soft drinks with caffeine contents within six hours of bedtime. 
  7. Avoid alcohol. Drinking alcohol before going to bed can cause disturbed and shallow sleep. 
  8. Take a warm bath. Warm water sends blood away from the brain to your skin surface and you feel relaxed and sleepy. 
  9. Relaxing bedroom atmosphere. Make sure to associate your bedroom with pleasure and rest - not stress and tension. 
  10. Establish a sleep ritual. Doing the same things each night just before bed signals your body to settle down for the night. 
  11. Avoid trying to fall asleep by all means. The more pressure you put on yourself, the harder it will be to fall asleep. 
  12. Relax early in the evening. Try to settle worries and distractions a few hours before going to bed. 
  13. Keep fixed hours. Manage your internal clock by going to bed and waking up at the same time every day - even on weekends. 
  14. Set the correct temperature. In general, 16°C is the proper temperature for a sound sleep, while temperatures over 24°C are more likely to cause sleeplessness. 

Dress for the part. For maximum sleep comfort, wear loose fitting nightwear made from natural fabric, such as cotton, wool or silk.

 


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