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Seven Secrets for Good Sleep You Should Know
Who does not like a good night’s sleep? After all, we spend over 36% of our lives sleeping, which is more than 1/3 of our average lifespan on earth! Sleep helps us power through the day as energetic, vibrant, thoughtful individuals and helps our body rejuvenate. Every one of us might have had some trouble sleeping from time to time. Although we try to ignore sleeplessness and claim it is a one-off thing, the lack of sleep might be an indicator of underlying disorders like sleep apnea.
Help, however, is at hand. Read the seven secrets of good sleep curated by our Chief Sleep Officer at Sanrai Med to help you sleep better.
1. Drop the habit of taking caffeine and nicotine at evening
Caffeine and nicotine are stimulants and can potentially keep you awake for as long as 3-4 hours, making you lose crucial sleep time. There should be no caffeine usage for at least four to six hours before bedtime and no smoking before sleeping. This will help you fall asleep much faster.
2. Eat light, sleep right
Do not go to bed empty stomach and avoid large and heavy meals before bedtime. Eating too much or too little can keep you up. Keep dinnertime at least 2-3 hours before going to bed. Going for a short walk after dinner can also help you digest your food better and tire you out a little, which will help you fall asleep quicker but ensure that you keep a gap of at least an hour between bedtime and your walk.
3. Nap early, or skip
A short afternoon nap can be beneficial for us, but those facing difficulties staying asleep at night might want to reconsider their siesta. Naps later in the day can decrease your sleep drive. If you really must sleep during the day, try getting up at least 5 hours before bedtime.
4. Work out in time
Working out can help you fall asleep faster but exercising has a two-fold effect. Not only does exercise tire you out and release stress, but exercise also secretes a hormone called cortisol that activates the alerting mechanism in your brain. If you exercise extensively some time before falling asleep, you might end up staying awake longer. Some light exercises like stretching, meditation or a sleep routine will help you fall asleep much better than tiring yourself out and trying to fall asleep right after.
5. Sleep when you are sleepy
Trying to fall asleep when you are not will only increase stress and frustration. If you cannot sleep within half an hour of getting into bed, try a relaxing activity like taking a warm bath, aromatherapy, reading a book or listening to soft music. Sleep schedules are extremely important to ensure that you fall asleep around the same time every day consistently.
6. Avoid discussing emotional problems, eating, and watching TV in bed
Use your bedroom for sleeping and intimate contact only. If your brain associates your bedroom with a workplace or distracting activities, you might find it difficult to fall asleep.
7. Create a conducive environment for sleep
A cool, dark, and quiet room can help you fall asleep faster. Ensure that there are no bright lights (you may use a night light instead), electronic devices like mobile phones and computers and other things that can stimulate you instead of getting drowsy. You may also try taking a warm bath or use relaxation techniques to promote better sleep.
We believe that these seven secrets of good sleep can go a long way in helping you sleep better at night. If you believe that you are still finding it difficult to fall asleep or keep waking up at night, it might be good to contact Sanrai Med for a sleep evaluation to help understand if you might suffer from Sleep Apnea or insomnia. Addressing underlying problems that might be disturbing your sleep cycle can go a long way in ensuring that you get enough shut-eye to power you through your day, day after day!
