SLEEP BETTER - Dream Your Way to a Better Day: Tips on Improving Sleep

Dream Your Way to a Better Day: Tips on Improving Sleep

by Mariam Jehangir

Chances are you’ve probably been sleep deprived at least once in your life. If so, you don’t need us to tell you that losing out on shuteye can seriously mess you up.

From making you feel groggy and moody to impairing cognitive and motor functions, anyone who has dealt with this common problem can attest to its debilitating effects. And while most of us can put up with an occasional sleepless night, those who suffer with the issue frequently may find their quality of life in decline.

According to WebMD, sleeplessness can lead to depression, serious health problems such as diabetes and heart disease, a lack of sex drive, and may even lead to an early death, among other problems.

Luckily, there are a lot of great ways to not only get the recommended 7-8 hours of slumber, but also improve your quality of sleep. Before you head to the doctor’s or the medicine aisle, try out the following tips.

Being aware of your sleep hygiene can make all the difference.

No we’re not talking about brushing your teeth and washing your face before bed (although, you should definitely do that too), your sleep hygiene refers to the environment and habits you engage in around bed time. The feng-shui and scheduling of your bedtime rituals can have either a positive or negative impact on your ability to fall and to stay asleep.

For example, good sleep hygiene includes blocking out distracting noise or avoiding work outs right before bedtime. On the other hand, keeping an erratic schedule and falling asleep with the TV on are examples of bad sleep hygiene.

Experts suggest focusing on the following areas:

Your environment

• Make sure you’re comfortable: This might seem like common sense but you could be sabotaging your comfort level without being aware of it. The bedding, temperature and ventilation of your room are all important factors to take into account. If you find yourself unable to fall asleep or waking up due to either of these issues, make adjustments. For example if you get too cold during the night, set your AC to the interval settings so it automatically turns on and off to regulate the temperature.

• Block out all distracting noise: If the sound of the laundry dryer downstairs or your partner watching TV makes it hard for you to fall asleep, it might be time to make some changes. Do your laundry at a different time, or ask your partner to wear a headset to watch TV. Better yet, move the television out of the bed room.

• Limit what you do in bed: The University of Maryland Medical Center suggests “let your body ‘know’ that the bed is associated with sleeping.” This means don’t use it as a work station, or to check your texts and social sites. As noted earlier, remove the television, computers or other gadgets from the room if necessary.

What to try

• Make a schedule and stick to it: The National Sleep Foundation suggests going to bed at the same time each night and waking up at the same time every morning. This helps train your body and get used to the pattern so that it becomes almost second nature.

• Make exercising a priority: Several studies have shown that working out regularly can help deepen sleep. However, don’t engage in a strenuous workout two hours before bedtime, as this can hinder your ability to fall asleep.

• Relaxation techniques like meditating, taking a warm bath, deep breathing, or even a few minutes of reading may help unwind and release tension and anxiety. Turn it into a pre-sleep ritual to see if it helps you.

• Health expert, Dr. Ben Kim, suggests having a light bedtime snack high in the amino acid tryptophan and healthy carbohydrates. This combo can help increase serotonin levels and promote feelings of sleepiness and calm. Warm milk with a banana or a snack of hummus and whole grain pita are excellent examples.

What to avoid

• Limit daytime naps: If you must nap during the day, do it several hours before bedtime and for no longer than 30-45 minutes, so that you can fall asleep later.

• Drinks that contain either alcohol or caffeine should be consumed no less than 4-6 hours before bedtime. Caffeine is a stimulant that will make it difficult to sleep, and although alcohol is a depressant, many people find that once it starts wearing off it can have a wake-up effect.

• Many people blame their inability to fall asleep on running thoughts and stress from the day. The University of Maryland suggests trying this common technique: Instead of trying to block them out completely, assign a “worry period” at an earlier time of the day, like the evening or late afternoon to deal with worries about job, school and other personal issues.

If your sleep problems persist even after practicing good hygiene, you may want to see a physician for an evaluation to see if there are any deeper issues that need to be addressed.