7 Steps to get a Good Night’s Sleep
Feeling a little grumpy or worn out lately? Then you might be lacking some good night’s sleep. Singapore health experts shared that sleep deprivation causes us to become both physically and emotionally drained, making us feel groggy the following day. Although we can’t control all the factors that can interfere with our sleep, we can still adopt some good habits that would allow us to have a restful sleep.
- Follow A Sleeping Schedule
Being consistent with your sleeping schedule reinforces the sleep-wake cycle of your body, which promotes better sleep at night. But if you failed to doze off within 15 minutes, get up, do something that will relax you, and then go back to bed when you’re already feeling tired.
- Pay Attention To Your Diet
Going to bed hungry or full is not ideal, as your discomfort could keep you up for hours. Also, limit your fluid intake before going to bed to avoid middle-of-the-night trips to the bathroom. Alcohol, caffeine and nicotine deserves a caution too, as the stimulating effects of these substances take hours to wear off and could just ruin your quality sleep.
- Do A Bedtime Ritual
Performing a bedtime ritual each night is useful in telling your body that it’s already time to wind down. Such rituals could include reading a book, listening to relaxing music, or taking a warm bath. Be wary of using the TV or any electronic device though, as it can interfere with your good night’s sleep.
- Get Comfortable
Turn your room into an ideal place for sleeping. Use room-darkening shades to keep your room cool, as well as devices, such as a fan, to create an environment that suits your sleeping needs. Having a good set of pillows and mattress could also help in giving you a much better sleep. Also, if you’re sharing your bed with your partner, ensure that there’s enough room for two.
- Lessen Daytime Naps
Taking long daytime naps also interferes with night time sleep, especially if you’ve been struggling with insomnia at night. If you decided to take a nap during daytime, limit it to about 10 to 30 minutes every mid-afternoon. But if you work at night, gladly skip this rule.
- Be Active
Being physical active also promotes better sleep at night. Timing is important, though. Exercising close to your bedtime might make it difficult for you to fall asleep, so perform your workout routine earlier in the day.
- Manage Stress
Expect that you won’t be having a good night’s sleep if you have so much to do and to think about. Avoid getting too stressed out with your work, or any other activities by being organized, setting your priorities, and effectively delegating various tasks. Also, allow yourself to take a break from everything every once in a while.
Nearly every Singaporean experience occasional sleepless nights, but by following these tips you’ll surely get the quality rest that you deserve in no time.