Simple Tips to Better Sleep
Gone were the days when we would ask someone, “Did you eat well?” as part of a greeting. Now, we would ask, “How was your sleep?” instead. Part of the effects of Globalization is the urbanization of more and more parts of the world. Food is now more readily available compared to the days of the past. Living in a fast paced society has decreased a previously ample ‘commodity’ – sleep. Take a moment and try to recall the number of times a week that you’ve woken up feeling like a zombie. Dragging yourself out of bed and going to work, performing tasks absentmindedly. Fear not! Here are a few tips to getting better sleep that will help conquer your day!
1. Wind Down
No, not with your mobile phone or laptop. Avoid using electronic devices 30 minutes before bedtime and just switch off the lights, take deep breaths and relax, keep your mind clear and you’ll eventually drift into slumber land.
2. Exercise Regularly but not Before Bed
Regular exercise is not only good for your physical body but also your mental health and sleep. Exercise earlier during the day regularly will help optimize your body and make you tired enough to sleep when it’s time. Just remember to avoid vigorous exercise 3 hours before bedtime.
3. Invest in a Comfortable Mattress and Pillow
We know that mattresses and pillows can be quite expensive and sometimes we can’t justify the money spent vs. time spent in bed. But did you know that a bad quality mattress can lead to back and shoulder pain? Doesn’t sound appealing, does it? Invest in a comfortable mattress and pillows that provide good support and trust that they will help reduce back pains, shoulder pains, and increase good quality sleep.
4. Optimize your bedroom environment
An easy way to optimize your bedroom environment by setting the temperature to your preferred choice, eliminating external noise (i.e., traffic), and reducing external and artificial lights can help improve your sleep.
5. Sleep and Wake at Consistent Times
Most, if not all of us, look forward to sleeping in on the weekend. But guess what? Sleeping and waking up at inconsistent times will prevent us from getting quality sleep at night. Being consistent with our sleep wake time can aid in quality sleep in the long-term. After several weeks of sleeping and waking up at the same time, you may not even need an alarm! You will wake up on your own feeling alert and refreshed.
6. Reduce Snoring
Snoring is relatively common around us. There will definitely be one snorer that we know at one point in our lives. We could even be the snorer ourselves! Due to its common occurrence, we don’t tend to think of it as anything other than a nuisance. But did you know that snoring affects the health of the snorer (and those around them)? It interrupts breathing that puts strain on the heart which will lead to a poor night’s sleep. Sleeping aids such as Snoreben will aid in reducing or stopping the snoring and help you, and those around you enjoy a better, snore-less sleep.