The Importance of a Good Night’s Sleep
Are you an early riser or a person who prefers a late start to their day? Either way, how do you ensure that you are getting enough sleep?
Most adults between the ages of 18 to 64 need between 7 to 9 hours of sleep per night for optimal health.
If you are getting less than 6 hours of sleep consistently, this can lead to cognitive and physical performance issues over time.
If you find that even after sleeping 9 hours, you are still not rested, this can indicate an underlying issue so best to check with your doctor.
Some tips to help improve your sleep quality:
Stick to a regular schedule:
Go to bed and wake up at the same time every day – even on weekends! This helps to regulate your internal body clock.
Limit screen time before bed:
Avoid phones, tablets, and tv’s for 30 to 60 minutes before sleep.
The blue light emitted from these devices suppresses melatonin, which is the hormone that helps you fall asleep.
Watch Caffeine and Alcohol intake:
Avoid caffeine from mid-afternoon onward, it can stay in your system for 6 or more hours.
Alcohol may make you feel drowsy, but it wreaks havoc on your sleep cycles, best to avoid if you want a good night’s sleep.
Create a sleep-friendly environment:
If you can keep the room at around 18 degrees Celsius.
Use blackout curtains, white noise machines, or fans if needed.
Invest in your comfort! A great duvet and soft linen can help to set the tone.
Don’t eat too late:
Large meals close to your bedtime can cause you discomfort or heartburn.
A light snack is a better option.
Manage your stress and overthinking:
Journaling, mindfulness apps and breathing exercises can help to calm your mind.
A progressive body relaxation can help you unwind and get ready to fall asleep.
Wind down before bed.
Develop a pre-sleep routine such as reading or meditation.
Avoid any intense exercise before you go to bed.
If after using these tips, you are still having trouble with sleeping or insomnia, it may be time to book an appointment with your doctor.
It takes practice, however seeing a therapist and learning strategies and coping techniques can help. Over time, you can regain control over your emotions and thoughts. Remember to always be kind to yourself. We are all a work in progress.
