Most people do not actually realise they are experiencing poor sleep until it’s been going on for a few days, and by that time, your usual sleep rhythm might be off-cycle. This could result in daytime sleepiness, feeling unable to focus during hours where you’re supposed to be most productive, and instead feeling completely alert during bedtime. And not to mention the host of other problems such as spikes in appetite, social endangerment due to sleepy driving and a weakened immune system leading to poor health and an increase in medical bills! But rather than be doomed to weeks of an unhealthy sleep pattern, there is good news: you can do something about it! By actively making steps towards improving your sleep habits or known as your sleep hygiene, you can see improvements in your sleep schedule and quality of sleep which will in turn positively affect your productivity and both physical and social health. In order to relieve yourself of the reason (or multiple reasons) to why your sleep hygiene is suffering, consider reviewing or making improvements to the following items:

  • Medication and/or supplements If you are on prescription medication or perhaps recently incorporated a supplement into your daily consumption, check with your physician to see if it contains any chemicals that might interfere with achieving a regular sleep pattern.

  • Smoking (or other consumption of nicotine) Avoid patronizing products such as cigarettes that contain the stimulant nicotine, or at least consider avoiding them a few hours before bedtime.

  • Diet If caffeine keeps you awake all night, bear in mind that coffee is not the only thing you need to avoid. Tea, chocolate and your favourite desserts (tiramisu, anyone?) may also contain sleep-interrupting caffeine.

    • Furthermore, eating sugary foods may cause a spike in alertness, so best to have dessert earlier in the evening, or to at least make it a smaller portion. Foods that are rich or very spicy may also be difficult to digest, and may affect your ability to stay asleep. Finally, contrary to popular belief, alcohol may not be the best thing to help you sleep. The University of Maryland Medical Center in USA reports that while many people believe that alcohol helps them sleep, alcohol will actually only give you an immediate sleep-inducing effect, but a few hours later when the alcohol levels in your blood start to fall, you could experience a stimulant or wake-up effect. Ultimately, different people have different reactions towards foods, therefore make smart dietary adjustments for yourself as per your own preferences. If you enjoy a glass of wine – try to have it before or at dinner; and if you’re a coffee-lover – try switching to decaf at night. And needless to say, while you are encouraged to have the required 8 glasses of water throughout the day, don’t gulp down too much liquid before bedtime. You don’t want your quality sleep disrupted by too many bathroom trips!

    • Sleep materials Make sure you have comfortable bedding; sleeping on breathable fabric such as cotton is always recommended. Don’t be afraid to spend on proper pillows and a quality mattress; think of it as an investment as quality sleep during the night will make you more productive during the day!

  • Room conditions There are 3 main factors to consider for your bedroom: temperature, as well as light and noise pollution. An environment that is dark, cool, and quiet is what you need to achieve good sleep, especially if you are a light sleeper. Consider fitting your room with dark curtains and air-conditioning or fans that can be temperature controlled. Also make sure your room is well ventilated.If you live in an environment that is interruption-prone, consider sleep accessories such as blindfolds and ear plugs to block out noise and light that can’t be diminished by simply closing the door. Remember also that light from your TV or devices such as PCs, tablets and phones may also be distracting. Best to make your bedroom a device-free zone – that way you know you won’t be up late surfing the internet or playing that new game app you recently downloaded!

  • Sleep habits By establishing fixed sleep and awakening times, you will be regulating your body clock known as your Circadian Rhythm.

  • Try not to take naps throughout the day as it can throw off your sleep time at night. If you think a day time nap might do you some good, then try to keep it before midafternoon and to a maximum of 30 minutes.

  • If you’ve had a particularly active day and feel tired by early evening, try your best to avoid turning in early by distracting yourself with an activity such as doing minor chores. By going to bed at the daily hour you’ve set, you will sleep more soundly through the night and maintain the same sleeping and awakening times throughout the week.

  • As tempting as it may be, avoid sleeping in on weekends so that you don’t need to reset your clock all over again at the start of the week.

  • Exercise Working out promotes blood circulation, raising body temperature. While it’s always great to fit a work out into your day, try to fit it into your morning or afternoon. Exercising too close to bedtime can stimulate the body, causing you to feel more awake and alert. Try to leave a few hours between the end of your work out and bedtime to allow proper cool down.

  • Develop your own relaxation techniques What relaxes you? Establishing a pre-bedtime ritual can help you get to sleep better. Try a few tested favourites to induce sleep, such as reading, or having a glass of milk or a warm bath before bed. Do you like the smell of lavender? Consider a room mist spray in your favourite scent. Take deep breaths to allow yourself to calm down as you lie in bed. Some people can be lulled to sleep by calming sounds; consider downloading audio recordings of the ocean or even ‘sleep music’.

    • On a final note, if you find you have made sincere effort towards improving your sleep hygiene but your sleep quality has not improved, then you may have a deeper clinical issue at hand and may want to consult a physician or a sleep specialist.

     

    This article is brought to you by Rilax Zzz www.rilaxzzz.com in conjunction with World Sleep Day.