A healthy and good sleep is important because it helps us retain information, learn skills, and achieve optimal development and alertness. If you are experiencing a hard time falling asleep or waking up several times every night, we may be able to help with these seven tips.
1. Avoid sleeping in or long naps
To create a regular and natural sleep-wake rhythm, try not to sleep in even if you don’t have to wake up for work the following day. In cases when you need to stay up late the night before, take a short nap in the day instead, and keep it to 20 minutes so as not to disrupt your sleep cycle. Napping any longer may increase the difficulty of falling asleep at night.
2. Practise relaxation techniques
Certain relaxation techniques can improve your sleep, or help you fall asleep more effectively. Combat insomnia with these techniques by the National Sleep Foundation. Alternatively, the meditation app Headspace is designed to help you clear your mind, and comes with exercises to help you sleep better.
3. Exercise helps
By adding an exercise routine to your lifestyle, you strengthen your circadian rhythms, which stimulate longer periods of slow-wave sleep, the deepest and most restorative stage of your sleep. However, avoid vigorous exercises right before bed time otherwise it may interfere or delay your ability to fall asleep.
Try simple yoga poses which you can do while you unwind and prepare for sleep, for instance the child’s pose and rock-a-bye- pose. Find out more here.
4. Avoid eating supper
Late night supper like roti prata and fast food are tempting, but eating late meals affect your weight, energy, and hormone markers. It also causes gastrointestinal discomfort and negative effects on sleep patterns and dreaming.
5. Put away your phone
The blue and white light emitted from your smart devices slows down the production of melatonin, which is a hormone that helps us sleep. It is advisable to put away your devices roughly an hour before bed to enable a smoother transition to dreamscape.
6. Enjoy some almonds before bed
Rich in magnesium, a mineral that is required for quality sleep, almonds help to regulate better sleep. It is also natural and boasts several health benefits such as lowering the risk of chronic diseases like type 2 diabetes and heart disease.
7. Drink chamomile tea
Widely regarded as a mild tranquilizers and sleep-inducer, it is best to enjoy a cup of chamomile tea about half an hour before bed, to get a restful sleep. Chamomile tea does not contain any caffeine, and its relaxing effects may help to reduce stress and anxiety. Enjoy a hot cup of chamomile tea stored in a classy alfi® Gusto carafe, designed to keep drinks hot for at least 12 hours.