Jeshurun's Mind: How To:

How to sleep better

Good sleep is essential for a person’s optimum productivity, mental sharpness, emotional balance as well as physical energy. Sleep difficulties are more often than not related to an individual’s daily routine. This therefore means that altering day-to-day lifestyle choices, sleeping schedule and bedtime habits can bring very significant changes to the quality of a person’s night rest.

What to do

Whether an individual is having occasional difficulty sleeping or suffering from insomnia, there is a lot one can do to turn around the situation. Fortunately, almost all that needs to be done is under that person’s control. 

  

(a)   Create a bedtime routine that is relaxing 

 

(i) Making consistent efforts to unwind and relax makes sleeping easier as it powerfully signals the brain that it is time to let go of the day’s stresses and wind down. But should there be a lot on a person’s mind that keeps him or her from sleeping, the best thing is to write it down and sort it out in the morning after waking up. 

(ii) Minimizing noise in the bedroom is also important as too much noise is a distraction. However, if a person cannot eliminate or avoid noise from sources such as city traffic, barking dogs or even loud neighbors, it is advisable to try masking it with recordings of soothing sounds or a fan. Wearing earplugs may also help.

(iii) In the same breath, it is essential to try not falling asleep with the TV on, because it trains the body to need the noise in order to sleep. For instance, waking up in the middle of the night and finding it unbearably quiet may make it difficult to get back to sleep.  

(iv) Since a bedroom’s temperature also affects sleep, keeping it slightly cool can ensure good quality sleep. As one drifts into sleep, the body temperature drops naturally and therefore, cooling down the room can jump start the sleeping process and make it easier to fall asleep.

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    (b)  Maintain a regular sleep schedule

(i) Synchronizing with the circadian rhythm, that is, the body’s 24-hour day-night cycle, is key to achieving good sleep. A more stable and consistent circadian rhythm ensures better sleep. If an individual goes to bed and wakes up at the same time each day, he or she will feel much more energized and refreshed than a person who sleeps the same hours but at different times. 

(ii) If one needs to make up for lost sleep hours, it is better to take a daytime nap rather than sleep late. This ensures non disturbance of the natural sleep-wake rhythm while at the same time paying off the sleep debt. However, napping can worsen insomnia more so for adults. If one must take a nap, then it should be in the early afternoons and limited to half an hour. 

(iii) Giving in to after-dinner drowsiness can result into waking up later in the night and having difficulties getting back to sleep. Therefore, it is important to engage in mildly stimulating chores to stay awake whenever one gets sleepy before the scheduled bedtime.

     (c)   Exercise regularly and eat right  

Since getting a better sleep also hinges on a person’s eating and exercise habits, it vital to make informed choices on what and how much one eats as well as how regularly he or she exercises. 

(i) For instance, drinking caffeine can lead to loss of many sleep-hours especially when taken just before bedtime. Likewise, alcohol reduces the quality of sleep, making one wake up later in the night. At the same time, drinking lots of other liquids such as water, tea and juice may result in frequent trips to the bathroom during the night, and thus deprive one better sleep. 

(ii) Heavy, fatty foods should be avoided within 2 hours of bedtime as they take time to digest, thus keeping one awake. Acidic or spicy foods can also cause heartburn and stomach trouble. 

Learning how to sleep better does not only guarantee an excellent health, but also greatly improves a person’s quality of life.