Content provided by the Health & Wellness Team at GBS Benefits
Sleep is an important part of good health. It strengthens the immune system and enhances memory, concentration, and decision-making skills. Does getting a good night’s sleep on a regular basis sound like a dream? Let’s make it your reality by incorporating the following simple tips.
- Create and stick to a sleep schedule. Aim to go to bed and wake up at the same time every day, even on weekends. Plan accordingly to ensure you’re getting the recommended 7-9 hours of sleep.
- Eat a balanced diet. Stimulating effects of nicotine and caffeine can take hours to wear off and intervene with sleep. Avoid sweet treats before bedtime; instead, opt for a small balanced snack that includes protein, healthy fats, and a complex carbohydrate. This will allow your body to rest and digest without a spike in blood sugar that could keep you awake.
- Create a soothing environment. Keep your room cool, dark, and quiet. Utilize white noise or a sleep mask if necessary. Find sheets and blankets that make you giddy about going to sleep.
- Create a relaxation routine. Take time to unwind from the day by incorporating relaxation techniques into your nightly routine. Try different activities like taking a hot bath or shower, light stretching, listening to calming music, or meditation. Doing the same things each night can signal your body to prepare for a good night’s sleep.
- Natural light is a necessity. Exposure to natural light is essential for the body’s internal clock, which helps regulate sleep and wake patterns. Spend time outside as often as you can, and allow natural light to fill your living space.
- Prioritize physical activity. Exercising for even 10 minutes a day can promote a good night’s sleep. Make it a goal to move every day – participate in activities you enjoy! Keep in mind, vigorous exercise too close to bed can negatively impact sleep quality, so it may be best to avoid intense exercise within two hours of bed.
- Manage a racing mind. Try to resolve your concerns before bedtime. Jot down what’s on your mind and set it aside for tomorrow. List five positive things that happened that day or keep a daily gratitude journal.
- Unplug an hour before bed. Electronic devices can suppress your natural production of melatonin. Try leaving your phone in the other room or turn off notifications.
- Keep a sleep diary. Keeping track of how well you are sleeping can help you identify factors that might be hurting or helping your sleep. If you’re starting your journey towards better sleep, try different things and keep track of what helps or hinders your sleep.
- Talk with your doctor. If you’ve tried these tips before and still struggle to get adequate rest, consider talking with your doctor for additional solutions or testing.
Reference: https://www.medicalnewstoday.com/articles/248002#causes
