How to get a good sleep
How you feel during your waking hours often hinges on how well you sleep.
Similarly, the cure for daytime fatigue and sleep difficulties can often be found in your daily routine and lifestyle choices.
Following healthy sleep habits can make the difference between restlessness and restful slumber.
Researchers at Harvard University have identified a variety of practices and habits – known as “sleep hygiene”– that can help anyone maximise the hours they spend sleeping, even those whose sleep is affected by insomnia, jet- lag, or shift work.
Here are some simple tips for making the sleep of your dreams a nightly reality.
Keep in sync with your body’s natural sleepwake cycle
Getting in sync with your body’s natural sleep- wake cycle, or circadian rhythm, is one of the most important strategies for sleeping better.
If you keep a regular sleep- wake schedule you’ll feel much more refreshed and energised than if you sleep the same number of hours at different times, even if you only alter your sleep schedule by an hour or two.
Try to go to sleep and get up at the same time every day.
This helps set your body’s internal clock and optimize the quality of your sleep, choose a bed time when you normally feel tired, so that you don’t toss and turn. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock, you may need an earlier bedtime.
Avoid sleeping in, even at weekends.
The more your weekend/ weekday sleep schedules differ, the worse the jet- lag- like symptoms you’ll experience.
If you need to make up for a late night, opt for a daytime nap rather than sleeping in.
This allows you to pay off your sleep debt without disturbing your natural sleep- wake rhythm.
Be smart about napping.
While napping is a good way to make up for lost sleep, if you have trouble falling asleep or staying asleep at night, napping can make things worse. Limit them to 15 to 20 minutes in the early afternoon.
Fight after- dinner drowsiness. If you get sleepy way before your bedtime, get off the couch and do something mildly stimulating, such as washing the dishes, calling a friend, or getting clothes ready for the next day.
If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.
Exercise during the day
Exercise speeds up your metabolism, elevates body temperature and stimulates hormones such as cortisol.
This isn’t a problem if you’re exercising in the morning or afternoon but too close to bed and it can interfere with sleep.
Try to finish moderate to vigorous workouts at least three hours before bedtime. If you’re still experiencing sleep difficulties, move your workouts even earlier. Relaxing, low- impact exercises such as yoga or gentle stretching in the evening can help promote sleep.
Watch your eating habits
Your daytime eating habits play a role in how well you sleep, especially in the hours before bedtime.
Limit caffeine and nicotine. You might be surprised to know that caffeine can cause sleep problems up to 10 to 12 hours after drinking it.
Similarly, smoking is another stimulant that can disrupt your sleep, especially if you smoke close to bedtime.
Avoid big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Spicy or acidic foods can cause stomach trouble and heartburn.
Avoid alcohol before bed. While a nightcap may help you relax, it interferes with your sleep cycle once you’re out.
Avoid drinking too many liquids in the evening. Drinking lots of fluids may result in frequent bathroom trips throughout the night.
Snacks to help
Half a turkey sandwich; a small bowl of whole- grain, low- sugar cereal; granola with milk or yoghurt; a banana.