Life has been really stressful nowadays and people are not getting enough sleep. Sleep is important as it contributes to healthy metabolism (lack of sleep = weight gain), improves your motor task, improves self esteem, keeps you alert and just an overall sense of well being.
During my off season for swimming I’m usually sleep deprived and wow it definitely isn’t a good feeling being sleep deprived.
Studying Health and Wellness in school has taught me how to get a good night’s sleep, and if you’re having trouble sleeping like me, this tips may help you out:
1) Exercise and Keep Fit
Regular exercises can help you maintain regular sleep habits.
2) Make sure your bed is as comfortable as it can get
Replace your mattress or pillow if it is uncomfortable. To me, sleep is one of the most important aspects of life thus it’s worth investing on items that would make you feel more comfortable.
3) Keep your room dark
As bedtime approaches try to keep your room quiet and dark. Darkness naturally produces melatonin in our body (A natural hormone which makes us want to sleep) thus making it easier for us to fall asleep.
4) Have a routine
Go to bed and get up at the same time everyday, our body works by habit, so having a routine would train our body to be more effective.
5) Do the same things before bed
Be it listening to a quiet song, meditating, writing a journal, taking a warm bath, do the same thing everyday so that your body will be trained in a way whereby you’ll feel like going to bed once this task is done.
6) Make your own bedroom a mental escape
Anything can happen when you’re dreaming, so why waste it? Set aside your problems, they can be solved tomorrow. Clear your mind of worries and frustrations and let it all go.
Deep and slow breaths, you’ll be amazed how relaxed you’ll be after that.
8) Don’t toss and turn
If you’re not asleep after 20 minutes, switch on a low light and do something relaxing, that would make you feel tired.
9) Get rid of technology in the bedroom
Switch off all mobile devices and your laptop, to me this is the most important aspect as I’m always distracted by my mobile phones right before bed. My mind becomes really active and I get really interested in what’s happening in the social media. What I did to change this habit was to charge my phone on my work table instead of bedside table, that way I would have to get up to use my phone instead of lying in my bed to use it, which makes me not want to use my phone anymore.
If you still find yourself not being able to sleep, it might be due to some things you do or diet during the day which are causing your problems.
Here are some things that you should avoid:
1) Avoid napping for more than 30 minutes
This may cause you to not be able to fall asleep at night.
2) Avoid strenuous exercise few hours before bedtime
High intensity exercises speeds up your metabolism thus making it harder for you to fall asleep.
3) Avoid sleeping with an empty stomach
I’ve had my experiences and you’ll will feel really uncomfortable and will not be able to fall asleep.
4) Avoid caffeine after 12pm
Caffeine is a powerful stimulant and it takes at least 6 hours for just half of it to be cleared from your system.
5) Avoid alcohol before bedtime
Although alcohol makes you drowsy, it affects your natural sleep stages and it causes you to awaken in the middle of the night.
6) Avoid drinking too much before bed
Having to get up in the middle of the night can be really troublesome and you might not be able to fall asleep after that.
Trust me, give this a shot and start living a healthy lifestyle today! You’ll see the wonderful effects that sleep can bring you. 🙂
Sleep is definitely one of the most important aspects in life so don’t neglect that!
Hope it helped everyone like it helped me! 🙂
Pearson New International Edition – Health: The Basics
Rebecca J. Donatelle
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