Disturbed Sleep? Here's what you can do about it.

A good night’s sleep is the one thing we all look forward to at the end of the day. Coming home to a cosy bed to lie down on after a tiring day and fall asleep effortlessly is blissful indeed. If you sleep well, you wake up fresh and can work well the next day. It is very important to get proper sleep for our body to function well and keep us active all day long. However, over the past few decades, there has been a decline in the quality and quantity of sleep, majorly owing to the sedentary lifestyle that people have been accustomed to. In fact, many people regularly complain of disturbed sleep. Here are a few useful tips that can help you overcome this problem and sleep better at night.

Try to be consistent with the time you sleep and wake up each day

There is a set loop on which your body’s circadian rhythm functions, orienting itself with sunrise and sunset. Being consistent with your sleep and waking times is essential and considered as good habits. Although people are tempted to sleep at late hours and wake up late the next morning during weekends, this habit must be made away with in order to train your body to be consistent.

Eliminate or limit the amount of alcohol and caffeine you consume

According to studies, alcohol is known to cause the symptoms of sleep apnea and disrupted sleep patterns. Caffeine stimulates your nervous system and tends to prevent your body from naturally relaxing at night. In another study, consuming caffeine up to 6 hours before bed significantly deteriorates the sleep quality. These compounds not only cause difficulty in sleeping but also frequent awakenings and a non- restful sleep. 

Exercise on a regular basis

Regular exercise has several benefits that can improve sleep quality and quantity. However, exercising just before you retire to bed can have a stimulant effect on the body and ought to be avoided. Make sure to finish your exercise at least three hours before you go to bed at night.

Limit the activities when you retire to your bed

When you get to your bed at night, make sure you are there just to sleep and not to do any other activity. For example, avoid watching television or listening to music, scrolling on your phone, etc. All these activities keep you alert and make it difficult to fall asleep.

Avoid taking meals or liquids just before going to bed

Eating a late dinner or munching on any snack right before going to bed can activate the digestive system and hinder your sleep. Also, drinking a lot of liquids before bed can overload the bladder, calling for frequent visits to the bathroom and cause disturbance to your sleep.

Make sure to have a comfortable environment to sleep in

The temperature should be comfortable, lighting should be dim, and noise should be reduced in order to make the bedroom favourable to falling asleep. Get yourself a comfortable mattress and pillow. If your bed feels comfortable, it will be easier for you to fall asleep.

Reduce stress

There are several relaxation therapies and stress reduction methods to relax the mind and the body before going to bed. Examples include deep breathing techniques, muscle relaxation methods, listening to soothing audiotapes, meditation and yoga. All these methods reduce stress and help you sleep better.

Limit daytime naps

While napping may seem like a good way to catch up on missed sleep, it is not really a good habit. It is important to establish and maintain a regular sleep pattern and train oneself to link sleep with prompts such as darkness and a consistent bedtime. Napping can negatively affect the quality of your night time sleep.