Sleep can be the most rewarding part at the end of a busy day, except for when you find yourself tossing and turning. Sleep is when one’s consciousness and bodily functions are partially at rest. It is the time to recuperate and regain energy to sustain daily requirements. Unfortunately for some, it may not come easily.
Experiencing difficulty sleeping can lead to detrimental health effects including a weakened immune system, increased risk for heart disease, and high blood pressure. Additionally, sleep deprivation may impose psychological concerns such as mood swings, memory impairment, and the inability to retain concentration. These harmful effects may not only affect your daily functioning but also impact those around you.
To help with that, here are some tips on getting a good night’s sleep.
Establish a regular sleep cycle
Establishing habitual sleeping hours can benefit one’s quality of sleep. An average adult requires 7 to 9 hours of sleep. However, due to the developmental stage, teenagers and children generally need longer hours of sleep.
The body’s inherent 24-hour circadian rhythm dictates melatonin release to regulate the sleep-wake system. To avoid disrupting your natural body clock, you are advised to avoid naps as much as possible. If highly needed, naps lasting 20 minutes at most are recommended. Since following the circadian rhythm may not be an option for shift workers, it is ideal for this demographic to maintain a regular sleep cycle pertaining to their schedules.
Refrain from caffeine and alcohol
Be mindful of your consumption. Specifically, steer clear of caffeine and alcohol. Caffeine molecules found in drinks like coffee, tea, and soft drinks are heavily involved in the inhibitory processes of sleep receptors in the brain.
Apart from that, according to WebMD, alcohol disrupts sleep patterns by altering the duration of the rapid-eye-movement (REM) stage. The shortened duration of the REM stage prevents the brain from properly undergoing neural restoration. This results in deteriorating memory performance.
Practice a tranquil nightly routine
Make it a habit to unwind before preparing for bed. Reserving your bedroom for only resting and sleeping purposes helps to condition the brain for relaxation. Practicing a healthy work-life balance can help with this. Saving your work for tomorrow can go a long way as it can prevent anxiety-induced sleep interruptions. Create a calming routine to set a relaxed tone for your night. This can be personalized to anything ranging from journaling to doing your skincare routine.
Cultivate a conducive environment
Your sleeping environment also plays a huge part in adding to a calming night routine. For example, having a dark and quiet room with an optimal temperature ensures the quality of your sleep throughout the night. Another vital step to increasing the comfort of your room is to promote indoor air quality. Having an air purifier can prevent airborne pollutants like dust and allergens that could potentially cause sneezing and nasal congestion that may disrupt sleep.
Unplug
To ensure a good quality of sleep, avoid the usage of electronic devices before your bedtime. Not only will the light from electronic screens delay the onset of sleep, but light and sounds from text notifications and phone calls may possibly interrupt sleep as well. To avoid any form of distraction during sleep, it is best to leave your electronics outside the bedroom or at least away from your arm’s reach.
Listen to music
Listening to soothing music is a great way to relax before bed. One research showed that listening to music helps to relieve stress and promote uninterrupted sleep. Listening to music resulted in participants experiencing an improved quality of sleep from day one, increasing positive effects as it became a part of their nightly routine.
However, avoid using headphones or earbuds to facilitate your listening experience as prolonged use may increase the risk of ear damage and earwax buildup. Instead, you can opt for a portable speaker. Using a portable speaker can also help you keep in line with the bedtime rule of staying unplugged. This helps to reduce the chances of getting distracted by text messages and scrolling through social media.
Consult a professional
If you observe constant sleep-related issues in terms of restlessness, snoring, and mood disruptions despite meeting the required sleeping hours, you are recommended to consult a professional. Health issues like sleep apnea and insomnia may be too complex to be handled on your own. Instead, you will be able to receive a proper medical diagnosis through a consultation session with your doctor. Having a professional diagnosis can help clarify the root of your sleeping difficulties and identify specific methods to overcome your sleep-related issues effectively.
The takeaway is that these tips must be habitually practiced to see positive results and achieve a good night’s sleep. It is vital to recognize the importance of sleep as a process to maintain optimal physiological and psychological functioning. Better sleep can improve immunity that reduces the chances of falling ill. Proper sleep also enhances cognitive functions that promote decision-making and problem-solving skills. It is safe to say that having a good night’s rest can improve the overall quality of life.