You may find that even though you sleep for 7-8 hours you may still not feel well rested in the morning. Quality of sleep matters in order to feel rejuvenated and reenergized the next day. Your sleep schedule, bedtime regimen and daily lifestyle choices can affect your sleep tremendously.
Let’s talk about simple tips that can have a positive effect on your sleep quality.
Set up your internal clock wisely. Pick a specific time that is reasonable for your life schedule and easy to follow every day. Go to bed at the same time and wake up at the same time, even on the days that you can sleep in.
Do not nap if you have problems with falling sleep or staying sleep. However, if insomnia is not an issue then napping is fine to catch up with lost sleep from the night before. Make it short and take it in the early afternoon.
Exercise can improve the quality of your sleep at night as well as keeping you awake during the day. Nevertheless, the time of your exercise is very important. Avoid exercising close to your bedtime since exercise is stimulating. The best time for exercise is in the morning or early afternoon.
Keep your melatonin level balanced. You might have heard of sleep hormone called melatonin. It is regulated by light exposure and your brain secretes it when it is dark. Your daily habits may affect its secretion in a negative way. You may find yourself being drowsy in your office when there is less light and awake at night at home when you are exposed to the light from TV. To keep this hormone balanced, expose yourself to the sunlight for at least half an hour in the morning. A light therapy box can do the same work if getting sunlight is not convenient. During the day expose yourself to as much as light as possible. At night turn off your electronics two hours prior to sleep and limit your exposure to minimal. Do not use e- readers and avoid watching TV late night. Use black out curtains to prevent light from streetlamps from coming in at night.
Be cautions of what you eat and drink in the evening. Avoid caffeine in the afternoon and evening. Limit your fluid intake in the evening; that includes water, juices, caffeinated and non-caffeinated drinks. Avoid heavy meals, fatty, acidic or spicy food two hours prior to your sleep time. Alcohol also interferes with your sleep cycle when sleep.
Relax yourself prior to bedtime. Create a relaxing regimen that can be followed every night prior to your bedtime. This can include saying prayers, yoga, deep breathing, or any other relaxation method.
Make your room pleasant for sleep. Keep the your bedroom cool, clean, and quiet. If avoiding noise is impossible then mask it with a soothing music or white noise.
All of these are simple recommendations to have a better night of sleep. However, if you need more help with restful sleep and would like to feel more vital, feel free to contact us at SageMED to get one and one assistance.