Struggling to Sleep? Here are 5 Tips
There is no question that sleep, exercise and nutrition are critical for maintaining adequate physical health. But, did you know that they are also crucial for mental fitness? If you aren’t eating well, sleeping well or getting enough exercise, likely, you aren’t feeling or functioning well.
Getting the right amount of quality sleep is crucial for our brains to function properly. During sleep, your body is working to support healthy brain function, maintaining your physical and emotional health. It also helps to support your growth and development in children and teens. Sleep allows your brain to form new pathways for learning and remembering information, enhancing your learning and problem-solving skills. The right amount of quality sleep can help you pay attention, make better decisions and be more creative- and even lead to better academic and work performance.
Sleep continuity is also important. Research shows that getting the right amount of continuous sleep supports better cognitive performance and decision making in the brain. On the flip side, research has also shown that people who do not get enough quality sleep may experience poor working memory, worse verbal fluency and less inhibitory control- making it harder to make healthy choices.
If you often find yourself restless and struggling to get enough sleep at night, then we have five tips to help you.
- Try to spend some time in the sun during the day.
The circadian rhythm is the body’s natural sleep cycle which keeps us awake during the day and helps us sleep at night. Several factors influence the circadian rhythm, including a hormone called melatonin. Light exposure during the day helps to produce melatonin release at night, which induces sleepiness. Conversely, light exposure at night may have negative consequences on melatonin, so avoid bright lights and screens, including mobile phones at least two hours before bed.
- Get regular exercise during the day.
Exercise also helps regulate the circadian rhythm. Physical activity during the day has been shown to improve sleep quality. If you have trouble sleeping after an evening workout, adjust your schedule to make time for morning exercise instead.
- Save the bed for sleeping.
With many people working from home, space can be a significant obstacle. Unfortunately, working, eating, using your phone or watching tv in bed are all no-nos when it comes to healthy sleeping habits. If you have trouble sleeping, experts recommend not using the bed for anything other than sleep or romantic activities. It is also essential to get up at the same time every day, even if you didn’t sleep as much as you would have liked.
- Avoid alcohol and caffeine at night.
Both caffeine and alcohol can affect your circadian rhythm and cause sleep disturbances. Avoid caffeine in the afternoon and evening if you find you aren’t sleeping well. And, while alcohol may make you feel sleepy and relaxed, it has been shown to disrupt sleep rhythms by activating alpha activity in the brain. This function typically happens when you are awake and resting quietly. This change in brain activity can be disruptive for sleep, not to mention more frequent trips to the bathroom.
- Schedule “worry time” during the day.
If you find that your stress and worry is keeping you up at night, keep a pen and paper next to your bed. If there is something on your mind that you can’t stop thinking about, get it out of your brain and on to the paper. Then, you can come back to the issue during your designated time slot. For resolving worries, stressful thoughts or making plans. This strategy can help minimize the impact of these thoughts interfering with sleep.
Interesting in more practical ways to improve your wellbeing? APPLI have put together a ‘Creating Habits of Wellbeing’ toolkit which will provide you with additional strategies and practical tools to use in your everyday life.
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