Sleep is probably the most essential part of our daily life and we almost spend one third of our whole life sleeping.
Everyone knows the importance of sleep, unluckily not everyone gets a good sleep. Do you have trouble getting to sleep? Have you kept tossing and turning in bed all night but still couldn’t sleep? At present, a growing number of people from all over the world are struggling with sleep every day, and they are also suffering from a variety of chronic diseases caused accordingly. Studies show that chronic sleep deprivation make people more vulnerable to neurodegenerative disease, high blood pressure, diabetes and depression.
A good sleep is incredibly pivotal for a healthy life. And hence, for your own health and happiness, try following sleep practices to improve your sleep:
- Make the bedroom as dark as possible.
Darkness stimulates the release of melatonin in the body that helps us set the circadian clock and induces a degree of drowsiness with the rising of melatonin level within our body. That’s why melatonin drugs have usually been suggested to those who are struggling to fall asleep at night. When you’re going to bed, dim the bedroom lights or just turn off all lights.
- Create a quiet environment.
A quiet room can help to promote good sleep. Insulate yourself from potential disturbances from noises during sleep. If necessary, wear earplugs or consider using a “white noise” appliance.
- Keep your room comfortably cool.
From the perspective of neurology, the majority of people have a better sleep when they are in a relatively cool room. Setting the room temperature between 18 to 21 degrees Celsius may help.
- Maintain a regular schedule.
Develop your sleep schedule by setting up the internal clock through going to bed and getting up at the same time every day.
- Watch out what you eat or drink especially before sleep.
Restrain from using too much caffeine, alcohol, cigarettes, and other stuff that disturb sleep. These are widely considered to have a very bad impact on the quality of sleep.
- Proper physical activity on a daily basis.
Exercise, particularly aerobic exercise, is very helpful for a better sleep. Regular aerobic exercise like running, cycling, swimming can increase heart rate and body temperature, enabling your body and brain power off easily and rest more quickly at night.
It is highly suggested that people who are obsessed with a sedentary life and spend most time sitting should get at least 30~40 minutes of daily exercises. But for those who are engaged in hard physical labour regularly, extra exercise is not that important considering their workload.
As for the frequency, if you love sports, you can exercise every day. If you don’t like sports, 3-4 times a week, 20-30 minutes per time is fine. But remember, do not over do it.
- Read a book.
Medical research indicates that bedtime reading can divert attention and help you wind down. If you have trouble in sleeping, try getting a paper book and read it.
- Manage your mood.
Anxiety, stress, anger, and depression have always been linked to poor sleep. Don’t worry though, you can try yoga and meditation or listening to relaxing music to find inner peace.
People may ask what if I’m still bothered by sleep issues after I have tried all these tips? Then it’s probably time to go see a doctor. But it’s better to gather enough information of your sleep quality for your doctor. Unfortunately, we can’t remember every detail of our sleep. A sleep tracker or a device with capabilities of monitoring sleep may seem like a great investment. Smart watches like Virmee VT3 features sleep tracking that allows you to evaluate the quality of sleep, which can be very helpful for doctor to identify the root cause of your problem.