Help Yourself Sleep Well

Are you a light sleeper? Do you take time falling asleep once you lie down? Do you wake up feeling like you could sleep another two days?

Here are a few suggestions to help you sleep well:

• Physical environment: Make sure your room is dark enough with minimal light if needed. It will help even when you wake up in the middle of the night. Also take notice about low noise, cool temperature and comfortable bed
• Gentle Sound: Using music that is soothing to our ears can help your brain de- focus and calm down
• Phone: Switch off your phone or put it on silent mode so that it doesn’t attract your attention or leave you worrying about uncontrollable events
• Avoid bright screens: It is advisable that at least 2-3 hours before bedtime say ‘no’ to television or mobile or laptop/computer/tablet screen
• Sunlight for body: It is advisable to expose yourself to more sunlight in the morning. Hence try to ensure there is enough sunlight pouring into your workplace and home
• Following sleep routine: Your body needs to have a routine or a sleeping pattern. Hence you should sleep at a particular time and wake up as scheduled. You can also avoid napping on weekends or at odd times
• Avoid Naps: It is generally advised to take naps of about 10-15mins to release the excess tension and refresh yourself but it is not a good idea if you are already having trouble falling asleep at night times.
• Diet: Eat less heavy meals before sleeping. Avoid drinking alcohol to maintain your sleep cycle and especially at night. Caffeine is another product that can keep you awake for hours. Hence you might want to avoid it for few hours before going to bed. You could also reduce fluid intake in the evening so that you don’t have to frequent the bathroom in the middle of the night.
• Exercise: Physical exercise will help you maintain your body’s circadian rhythm. It keeps you energetic, making you less sleepy throughout the day. It also increases your body’s metabolism hence avoid exercising just few hours before sleep.
• Calming activities: Your body needs time to go to sleep hence, having your body relax before the sleep is essential. Whatever helps you de-stress and calm down can be done an hour before sleeping- eg. Reading, listening to music, taking a warm bath, etc.
• Warm Bath: A bath may help your body cool down which may help you sleep better.
• Clear you head: The most common reason for not being able to fall asleep is your thoughts. When you have had a deep and warming discussion, it is likely that you may not be able to clear your mind ending up with many ruminating or disturbing thoughts (positive or negative). Stress, tension, anger are factors that won’t let you sleep. Some things are out of our control, even though it is essential that we learn tactics to deal with them to see if our worries and fear are realistic. Hence learn ways to deal with stress and some relaxation techniques.
• Go back to sleep: If you wake up in the middle of the night, the problem could be either your disturbing thoughts or uncontrolled fears and worries. You could use relaxation techniques.
• Pillow: Having the right kind of pillow and mattress also makes a big difference in having a peaceful and undisturbed sleep.
• Changing Positions: Many a times, mere changing of the sleeping position has also shown a difference in the kind of sleep.

If despite trying various ways, you are still unable to fall asleep, it may be time to see a Physician.