Getting the proper amount of sleep is important for the following reasons: Psychological Health, Growth & Repair of your body, heart health and immunity.
People are designed for two sleeps a day – the main one at night and a nap in the afternoon – which explains why people in the warmer parts of the world have an afternoon siesta, and why the rest of us are likely to be sleepy at this time. People who increase their night-time sleep find that this afternoon ‘dip’ disappears. However, a 10-minute nap at lunchtime is just as effective. Perhaps this nap should be enforced at our workplace!
We all have too much to do, so take time out and recharge yourself by getting a good night’s sleep. The quality and quantity of your sleep can make all the difference in how productive you’ll be the next day. Here are ten tips to help you get the sleep you need and deserve.
- Give yourself “permission” to go to bed. As hard as it may be to put away your “to do” list, make sleep a “priority.” You’ll thank yourself in the morning.
- Unwind early in the evening. Try to deal with worries and distractions several hours before bedtime.
- Develop a sleep ritual. Doing the same things each night just before bed signals your body to settle down for the night.
- Keep regular hours. Keep your biological clock in check by going to bed around the same time each night and waking up close to the same time each morning – even on weekends.
- Create a restful place to sleep. Sleep in a cool, dark room that is free from noises that may disturb your sleep.
- Sleep on a comfortable, supportive mattress and foundation. It’s difficult to sleep on a bed that’s too small, too soft, too hard, or too old.
- Exercise regularly. Regular exercise can help relieve daily tension and stress – but don’t exercise too close to bedtime or you may have trouble falling asleep.
- Cut down on stimulants. Consuming stimulants, such as caffeine, in the evening can make it more difficult to fall asleep.
- Don’t smoke. Smokers take longer to fall asleep and wake up more often during the night.
- Reduce alcohol intake. Drinking alcohol shortly before bedtime interrupts and fragments sleep.