Daytime fatigue can be caused by a series of factors. If you are feeling crabbier than usual, but you are not anxious about anything, you might want to check if you have been sleeping soundly for the past few days. Like any lifestyle habit, sleeping affects the physical, mental and psychological aspects of a person. Quality sleep is crucial, not just to secure one’s health, but also keep productivity in check.
The Importance of Sleeping Soundly
Being productive requires a lot of physical and mental functions. However, if you lack sleep, keeping your memory, motor skills and learning in top shape might not work. Poor sleep quality also affects immune functions and metabolism negatively as well. According to recent findings, getting enough sleep without fragmentation results in better productivity for most people. It keeps the mind clear and focused for the day ahead, while your body is also energized for any physical tasks waiting.
Sleep Tips to Get Sweet Dreams
If you have problems falling asleep and staying at it, you might need to tweak your lifestyle. Bad habits and wrong sleeping beliefs can keep you from getting sweet dreams. Below are the best ways to combat insomnia and enjoy dreamland every night.
Keep and track a sleep diary
Understanding your sleep pattern should be a priority. Keep a diary and jot down the times you go to bed and wake up, sleep fragmentations and even bedtime rituals. You can also include if you got any exercise or junk food that might disrupt your sleep patterns.
Be consistent in your sleeping schedule
Your body needs to know when you are ready to sleep and wake up. Make a sleep schedule and stick to it. By training your body clock even on holidays or weekends, sleeping won’t be a hard thing anymore.
Say no to smoking
Nicotine is a stimulant. Smoking before bedtime will keep you awake, even when all you want is to doze off. The bad thing is that your body will get used to the stimulating properties a cigarette gives, so even when you quit, falling asleep would still be a hard thing to do for a few weeks.
Know your medications
Some medications, such as the ones given for high blood pressure, have beta-blockers. These, along with other anti-depressants are linked to insomnia and other sleeping disorders. It is recommended to evaluate your medication or ask the doctor to provide alternatives that won’t disrupt your sleep.
Be physically active before bedtime
By doing exercises, you raise the temperature of your body. When it cools down, the brain would release sleep-inducing hormones to facilitate better and longer sleep. Remember to do physical activities 4 hours before bedtime and not later.
Control caffeine intake before after 2 PM
Caffeinated drinks, such as tea, coffee and soda, are strong stimulants that would keep you awake for a specific length of time, or even the whole night. While they are delicious, especially when hot, you shouldn’t drink them after 2 PM or your sleep will suffer.
Tune out your anxieties
Before you sleep, forget all your grievances and never let them bother you. Anxiety sends out signals to the brain to stay awake, keeping you up all night. The best way to remedy this is to write them down and promise to deal with them in the morning.
Get comfortable for sleep
Wear silk pajamas or do your favorite beauty routine. Anything that would make you comfortable before hitting the sack is welcome and you will surely doze off in no time.
Skip the alcohol
Just like caffeine, alcoholic drinks are bad when you intend to sleep. While you may be able to sleep, it won’t be for long before the alcohol signals your body to wake up when the alcohol level in your blood is decreasing.
Pacify your stomach
Never go to bed hungry or stuffed. Go for a light snack, especially ones that contain protein, calcium or carbohydrates. Good choices include fat-free milk, fruits, low-fat yogurt and whole grain toast.
Play white noise
Sounds at a low intensity are helpful to tune out disturbances. Even when the surrounding is chaotic, listening to white noise will keep you sleeping like a baby.
Stay away from the light
Light sources basically wake you up. When you sleep with the lights, the sleep-inducing hormone, melatonin, won’t be able to set your mind for bedtime because it only functions when darkness falls.
Savor scents made for sleeping
Scents also lull you to sleep. Choose soothing ones, like chamomile, lavender or ylang-ylang.
Do the breathing trick
Taking deep breaths will provide more oxygen to your lungs and brain to peruse. This trick will calm your senses and induce drowsiness in minutes.
Choose supportive bedding
Your pillows and mattresses should be comfortable and supportive. Studies show that unsupportive bedding will cause stiffness or soreness in the morning, since the spine won’t be naturally aligned.