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0 By Barbara Green
Sleep issues creep up on people at different points of their lives, and healthier sleep habits can help to resolve these problems.
When I was in college, I couldn’t stay asleep in bed, for more nights then I’d like to admit. The problem was so persistent that it drastically impacted my studies.
Research shows that long-term sleep deprivation causes serious health conditions. These include obesity, diabetes, heart disease, stroke, and Alzheimer’s disease.
After seeking medical help, I understood that poor sleeping habits were contributing to my challenges in getting quality sleep. As a result, I decided to put together a list:
My Top 11 Tips for Healthier Sleep Habits
1. Find time to relax
Scientists around the world attribute most sleeping disorders to stress. I usually relieve stress by reading a novel, taking a warm bath or listening to soft music before going to bed. I might write a to-do list before going to bed, to free my mind from worrying about tomorrow’s list of things to do.
2. Develop a sleep routine
Having regular sleeping and waking times contributes to healthy sleep. In the past, I would watch a movie till late in the night before going to bed. I learned that was the primary cause of my sleeping problems. Nowadays, I go to sleep at 10 pm and wake up at 5 am every day. I recommend finding a time that works best for you, and sticking to it.
3. Avoid electronic gadgets
Smartphones, TVs, computers and other electronic gadgets are known to interfere with sleep quality. They have bright screens and radio waves that make sleep very difficult. The blue light from the devices suppresses a sleep hormone known as melatonin. Therefore it is best practice to stop using electronic devices at least one hour before going to sleep. Nowadays, after adopting a routine of switching off technology gadgets by 9 pm, I get a peaceful sleep.
4. Make your bedroom comfortable
Equip your bedroom with comfortable bedding and temperature control systems. Studies have shown that bedrooms with pale colors can contribute to better sleep. Additionally, pleasant smells such as geranium and lavender create a soothing setting for sleep.
5. Don’t stay awake watching the clock
In the past, I had a habit of watching the clock regularly in the night. This causes a lot of anxiety that can hamper your sleep. The remedy is to focus on calm thoughts rather than turning around to look at the clock after every few minutes. When I need an alarm, I usually turn the clock around to prevent myself from seeing the time.
6. Foods for sleep
Studies show that healthy foods improve sleep significantly. Foods that are beneficial for healthy sleep include chicken, milk, pumpkin seeds and turkey.
These foods contain chemicals known as serotonin and tryptophan. These chemicals stimulate the release of melatonin, which promotes sleep. Moreover, I am always keen on eating a well balanced diet with lots of veggies and fruits.
7. Foods to avoid
Poor sleep can creep up if you consume alcohol, spicy foods and large meals before bedtime. Also, coffee late in the afternoon affects sleep. Due to this, I usually only take caffeinated drinks early in the day to avoid interfering with the night’s sleep.
I also avoid sugary foods before going to bed. Sugars in food lead to energy spikes that can hamper your sleep. Studies have shown that people who have problems sleeping tend to eat junk foods during the day. This habit creates a cycle of bad diet and poor sleep, so you should avoid sugary foods at all costs.
8. Switch off lights
I have also found that darkness promotes good sleep. People naturally sleep when it is dark and wake up in the morning when the sun rises. I use dimmer lights to reduce the light intensity in the bedroom. Perhaps you could also consider buying inexpensive lamps that come with a dimmer switch.
Also, I recommend considering the use of heavy curtains if street lights penetrate your bedroom. I live near the street, so I invested in blackout blinds to prevent street lights from entering my bedroom.
9. Keep fit to improve your sleep quality
A great way to improve your sleep is to keep fit by engaging in physical activities. Exercise boosts not only your sleep, but also your overall physical health. I usually engage in a 30 minute workout daily, and the benefits are amazing.
Overall, you will get better sleep if you exercise daily. However, some individuals find it hard to sleep if they engage in physical activity a few hours before bedtime, so timing is important.
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10. Spend the right amount of time in bed
To get a good sleep every night, you should aim to get between 7 and 8 hours, consistently, on a daily basis. However, the number of hours you need varies greatly, depending on the individual. Everyone’s phenotype is different, but, typically, spending more than 9 hours in bed can lead to poor sleeping habits for the average person. I usually sleep for about seven hours and I find that length of time is the most beneficial for me. People who take hours to fall asleep may go to bed later, to avoid spending too much time awake in bed.
11. Focus on the quality of your sleep
Many people focus on the amount of time spent sleeping rather than the sleep quality they are experiencing. Research shows that there are five stages of sleep, each with its own significance. In short, there are iterative phases before reaching deep sleep. So even disruptions like getting up to go to the toilet in the middle of your sleep can make you fail to complete all stages and prevent you from reaching deep sleep. In that case, you should avoid taking too much liquid just before bedtime or eating dinner too late. A nice pillow that can keep the heat down and comfort levels high can also help with sleep quality.
Conclusion
Many people around the world have sleep-related problems. This leads to poor health and lower productivity in the workplace. Most people fail to get healthy sleep because of poor lifestyle habits. I had a sleeping problem in the past until I decided to change my lifestyle.
Sources
https://sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips
https://www.helpguide.org/articles/sleep/getting-better-sleep.htm
https://www.theodysseyonline.com/11-tips-healthier-sleep-habits
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