Simple tips for better sleep
These are some simple tips to improve your sleep hygiene and daytime habits. Try the following simple changes to your daytime and pre-bedtime routine:
Avoid Caffeine, Alcohol, Nicotine, and Other Chemicals that Interfere with Sleep
Caffeine is a stimulant that can keep you awake. So avoid caffeine (found in coffee, tea, chocolate, cola, and some pain relievers) for four to six hours before bedtime. Similarly, smokers should refrain from using tobacco products too close to bedtime. Although alcohol may help bring on sleep, after a few hours it acts as a stimulant, increasing the number of awakenings and generally decreasing the quality of sleep later in the night. It is therefore best to avoid drinking within three hours of bedtime.
Nap Early—Or Not at All
Many people take naps a regular part of their day. However, for those who find falling asleep or staying asleep through the night problematic, afternoon napping may be one of the culprits. This is because late-day naps decrease sleep drive. If you must nap, it’s better to keep it short and before 5 p.m.
Lighten Up on Evening Meals and Late Night Snacks
Having a Ramly Burger or Roti Canai at 10 p.m. may be a recipe for insomnia. Finish dinner several hours before bedtime and avoid foods that cause indigestion. If you get hungry at night, snack on light foods that won't disturb your sleep.
Balance Fluid Intake
Drink enough fluid at night to keep from waking up thirsty—but not so much and so close to bedtime that you will be awakened by the need for a trip to the bathroom.
Exercise Early
Exercise can help you fall asleep faster and sleep more soundly—as long as it's done at the right time. Exercise stimulates the body to secrete the stress hormone cortisol, which helps activate the alerting mechanism in the brain. Hence. try to finish exercising at least three hours before bed or work out earlier in the day.
Turn Your Bedroom into a Sleep Haven
A quiet, dark, and cool environment can help promote sound slumber. Use heavy curtains, blackout shades, or an eye mask to block light and cover electrical displays. Keep the temperature comfortably cool and the room well ventilated. And make sure your bedroom is equipped with a comfortable mattress and pillows.
Turn off your TV, smartphone, iPad, and computer
Avoid using electronic gadgets a few hours before your bedtime. The type of light these screens emit can stimulate your brain, suppress the production of melatonin, and interfere with your body’s internal clock.
Establish a Soothing Pre-Sleep Routine
Ease the transition from wake time to sleep time with a period of relaxing activities an hour or so before bed. Read a book, watch television, listen to soothing music or practice relaxation exercises. Avoid stressful, stimulating activities—doing work, discussing emotional issues.
Keep a Regular Sleep Schedule
Going to bed and waking up at the same time each day sets the body’s "internal clock" to expect sleep at a certain time night after night. Waking up at the same time each day is the very best way to set your clock. Having a regular sleep schedule helps to ensure better quality and consistent sleep.
Keep a sleep diary
A sleep diary is a very useful tool for identifying sleeping problems and pinpointing both day and night time habits that may be contributing to your difficulties. Keeping a record of your sleep patterns and problems will also prove helpful if you eventually find it necessary to see a sleep doctor. The key is to experiment. Use your sleep diary as a jumping off point.
Your sleep diary should include:
Despite these self help tips, it is best to consult a professional when the problem get out of control and get the appropriate help you need.
These are some simple tips to improve your sleep hygiene and daytime habits. Try the following simple changes to your daytime and pre-bedtime routine:
Avoid Caffeine, Alcohol, Nicotine, and Other Chemicals that Interfere with Sleep
Caffeine is a stimulant that can keep you awake. So avoid caffeine (found in coffee, tea, chocolate, cola, and some pain relievers) for four to six hours before bedtime. Similarly, smokers should refrain from using tobacco products too close to bedtime. Although alcohol may help bring on sleep, after a few hours it acts as a stimulant, increasing the number of awakenings and generally decreasing the quality of sleep later in the night. It is therefore best to avoid drinking within three hours of bedtime.
Nap Early—Or Not at All
Many people take naps a regular part of their day. However, for those who find falling asleep or staying asleep through the night problematic, afternoon napping may be one of the culprits. This is because late-day naps decrease sleep drive. If you must nap, it’s better to keep it short and before 5 p.m.
Lighten Up on Evening Meals and Late Night Snacks
Having a Ramly Burger or Roti Canai at 10 p.m. may be a recipe for insomnia. Finish dinner several hours before bedtime and avoid foods that cause indigestion. If you get hungry at night, snack on light foods that won't disturb your sleep.
Balance Fluid Intake
Drink enough fluid at night to keep from waking up thirsty—but not so much and so close to bedtime that you will be awakened by the need for a trip to the bathroom.
Exercise Early
Exercise can help you fall asleep faster and sleep more soundly—as long as it's done at the right time. Exercise stimulates the body to secrete the stress hormone cortisol, which helps activate the alerting mechanism in the brain. Hence. try to finish exercising at least three hours before bed or work out earlier in the day.
Turn Your Bedroom into a Sleep Haven
A quiet, dark, and cool environment can help promote sound slumber. Use heavy curtains, blackout shades, or an eye mask to block light and cover electrical displays. Keep the temperature comfortably cool and the room well ventilated. And make sure your bedroom is equipped with a comfortable mattress and pillows.
Turn off your TV, smartphone, iPad, and computer
Avoid using electronic gadgets a few hours before your bedtime. The type of light these screens emit can stimulate your brain, suppress the production of melatonin, and interfere with your body’s internal clock.
Establish a Soothing Pre-Sleep Routine
Ease the transition from wake time to sleep time with a period of relaxing activities an hour or so before bed. Read a book, watch television, listen to soothing music or practice relaxation exercises. Avoid stressful, stimulating activities—doing work, discussing emotional issues.
Keep a Regular Sleep Schedule
Going to bed and waking up at the same time each day sets the body’s "internal clock" to expect sleep at a certain time night after night. Waking up at the same time each day is the very best way to set your clock. Having a regular sleep schedule helps to ensure better quality and consistent sleep.
Keep a sleep diary
A sleep diary is a very useful tool for identifying sleeping problems and pinpointing both day and night time habits that may be contributing to your difficulties. Keeping a record of your sleep patterns and problems will also prove helpful if you eventually find it necessary to see a sleep doctor. The key is to experiment. Use your sleep diary as a jumping off point.
Your sleep diary should include:
- what time you went to bed and woke up
- total sleep hours and perceived quality of your sleep
- a record of time you spent awake and what you did (“stayed in bed with eyes closed,” for example, or “got up, had a glass of milk, and meditated”)
- types and amount of food, liquids, caffeine, or alcohol you consumed before bed, and times of consumption
- your feelings and moods before bed (e.g. happiness, sadness, stress, anxiety)
- any drugs or medications taken, including dose and time of consumption
Despite these self help tips, it is best to consult a professional when the problem get out of control and get the appropriate help you need.
