Nov 10, 2014 Comments (0)

Five Tips to Sleep Better

Have you been tossing and turning in your bed, while trying to catch some sleep? You'll be surprised to know that one in every five people in the US has chronic sleep issues. Sleep deprivation can have negative impact on your health. Researchers have shown that the lesser the sleep you get, the higher the risk of diabetes, cardiovascular disease and obesity. Adults should try catching some sleep for at least 7-9 hours every night. Instead of trying to get your target sleep hours in fragmented cycles through the day or weekend, we advice that you try some of these tips:

Turn Off The Lights


No, we aren't talking about your bedroom lights, we mean your electronic gadgets! Studies have shown that electric lights can disrupt our sleep-wake cycles. They are acute stimulants that automatically alert the brain. They accelerate the body temperature, activity levels of the brain and the heart rate, while reducing the melatonin production (that stimulates your shut-eye cycles). Try to avoid any contact with bright lights before sleep and switch of your electronic gadgets about an hour's time before you go to sleep. 

Try to avoid any contact with bright lights before sleep and switch of your electronic gadgets about an hour's time before you go to sleep. 

Practice relaxation methods

You may have some trouble slowing down your mental or physical activities after a busy day, which can in turn make it difficult for you to fall asleep. Sometimes, you may have worries or anxieties disrupting your sleep cycles. Try practicing some relaxation techniques to tone down these disruptions, so you reach a calm and peaceful state, and slip into sleep.

Go easy on the alcohol and caffeine


Energy drinks, coffee, and soft drinks can stimulate your brain and make you stay up even when you need rest. The effects stay in for nearly 6 hours from the time of consumption. Same goes with alcohol that may help you fall asleep easily at first, but may make it more difficult for you to fall asleep if you wake up in the middle of the night. Try to avoid these beverages in the hours before bedtime. Try switching them up with some herbal teas, water or juice that are better-suited for a good night's sleep.

Put sleep medicines aside


Sleep medicines may be of help in the short-term but in the long-term, your body builds a resistance to it. It just ends up adding to your sleeplessness woes. It may lead to sleepiness during daytime, rebound insomnia or cognitive impairment in some cases. Try catching sleep through other methods rather than medication.

Get your routine in place


Make sure you have a set routine for your mealtime and bedtime, whether it's the weekday or weekend. Your body naturally gets tuned to these cycles, tuning into when you sleep, eat, move, and everything in between. The more you try and maintain the routine, the better the chances that your sleep patterns fall into place. You could also get a pre-sleep routine, where you listen to some soothing music or read a book (something relaxing), before you hit the bed everyday.