Small Changes For A Better Sleep

Does alcohol really help you sleep better?
What you eat and drink, whether you smoke, and how often you exercise play a role in how well you sleep at night!

We shared two simple but powerful tips in our earlier articles that can make a difference between a good night’s sleep and tossing in bed. Apart from keeping regular sleep hours and the importance of a relaxing bedtime routine to help us ease into a relaxed state of mind, there are other habits we need to examine that will help us sleep better for greater daytime productivity.

1. Avoid stimulants five hours before our scheduled bedtime
Caffeine and nicotine are chemicals that help us stay awake. Drinking tea, coffee, eating chocolates (yes it contains caffeine) or using anything that contains nicotine should be avoided at least 4 hours before bedtime.

2. Avoid large meals three hours before bed. If hungry, a light snack would suffice
Heavy or rich foods, fatty or fried meals, spicy delights, citrus fruits, and carbonated drinks can trigger indigestion for some people. When this occurs close to bedtime, it can result in a painful heartburn sensation that disrupts sleep. Feeling hungry or bloated near bedtime also makes it less likely for us to get a comfortable night’s sleep. Avoid drinking too much water near bedtime so as to reduce the likelihood of having to make multiple trips to the toilet.

3. Avoid alcohol before bed
While alcohol helps us fall asleep faster, too much alcohol close to bedtime can disrupt or lower sleep quality in the second half of the night as the body begins to work on processing the alcohol. Try to avoid drinking more than a glass of liquor, wine or beer in the evening, especially near bedtime.

4.Sunlight is good
Exposure to sunlight during the day and darkness at night helps us maintain a healthy sleep/wake cycle. This is particularly important during circuit breaker where we stay indoors most of the time. Try to situate your workstation near the window to get as much sunlight as possible. Daily outdoor exercise, such as walking, jogging or cycling, can also improve sleep quality. Ten minutes of exercise each day can make a drastic difference to sleep quality. In addition, avoid bright light in the evening and dim the lights as bedtime approaches. This signals to the body that bedtime is approaching and helps maintain the light/darkness balance that keeps our circadian rhythms in check.

(Photo by Drew Beamer on Unsplash)