Wednesday, January 24, 2018

Five Simple Tips to Improve Your Sleep

Holidays are over and it's time to get back into that sleep routine. Here is five simple tips to improve your sleep routine.

Maintain a steady routine
If you are looking to make sure you sleep soundly at night, the best way to go about it is by maintaining a steady sleep routine. This means you should try and sleep and wake at about the same time daily.

This aids your body’s internal mechanism and also increases the quality of your sleep. To achieve this rhythm, try as much as possible to go to set your bedtime at a period when know the body will be tired. 

To fully enjoy the benefits of a steady sleep cycle, you should be willing to sacrifice your weekends for sleep-ins in order to conserve enough energy to move around during the week.

Takes naps when it is absolutely necessary
Making sure we sleep soundly at night means we should be willing to let go of or willing sacrifice some the things we enjoy a lot, and in some cases that’s a lovely nap. This isn’t a certainty as you might wake up feeling relaxed and well rested or you could wake up tired and unconscious of the current time. 

Irrespective of the way you feel when you get up from your nap, it can also have an adverse effect on your sleep at night, as it might delay your sleep time leaving you with an inadequate night’s rest.

Try as much as possible to avoid napping at odd times during the day, no matter how tempting it might feel, as it is in your best interest to ignore the feeling.

Keep your phone and other devices away
Surfing the net before going to bed adversely affects the way we rest at night. How do you avoid this? Simple! Keep your phone away.

For those who haven’t heard, the light from your mobile devices tend to affect the brain a lot longer than you think. Experiments have revealed that those who use their phones before bed experience irregular sleep patterns due to reduced level of the sleep hormone (melatonin) being released in the body.

Stress yourself to the limit
The best way to ensure you sleep soundly at night, is to ensure the body is physically tired and exhausted before going to bed. This is because while working your muscles are being stimulated and as such would make you sleep faster when you are relaxing. Also try as much as possible to avoid working out late at night, as this might disrupt your sleep patterns. Ensure you conclude all stressful activities at least 3 hours before your bedtime.

Relax before going to bed
Try as much as possible to relax before going to bed at night. It is essential you clear your mind and hit a level of relaxation before dozing off. It helps to reflect and meditate as this help to clear the head and allows one to feel relaxed before actually sleep. This ensures you sleep soundly at night.