How to sleep better

Sleep is an essential function for every person’s overall health and well being. Sleep gives your mind time to recharge so you can be alert and ready when you wake up. Sleep is often neglected and as a result, the brain cannot function properly. This can lead to difficulty to concentrate, process memories and think clearly. The power of high quality sleep is one of the healthiest things we can do.

Sleep facts:

• Sleep is a natural occurrence wherein you lose or reduce consciousness and inactivity of the voluntary muscles.
• Adequate sleep supports higher-level cognitive functions such as decision making, reasoning, and memory.
• When we sleep, we allow restorative functions to take over.
• Sleep is a restorative process and it enables us to function at our highest level. Inadequate sleep leads to mental and physical breakdown.
• Sleep timing is controlled by your internal body clock called the circadian clock, and to humans, to some extent by willed behavior.

Effects of Sleep Deprivation:

There are really times that we experience difficulty in sleeping where we toss and turn the whole night and as a result, we feel tired and drained the next day. Chronic lack of sleep can put your physical health at risk and drain your mental abilities. It can definitely lower the quality of your life.

• Concentration and Memory problems
• Frequent mood swings and irritability
• Weight gain
• Weakened immunity
• Risk of heart disease, diabetes, and other health problems
• Poor Balance
• Low sex drive
• Impaired motor skills and a higher risk of accidents
• Difficulty coping with stress
• Fatigue and Lethargy

How much sleep do I need?

Knowing the guidelines for how much you sleep is important. For adults, most need 7-9 hours of good quality sleep on a regular schedule. It’s important to get a good quality of sleep on a regular schedule so you can function at your best the next day. Babies, young children, and teenagers need more sleep than adults for their growth and development.

How to sleep better:

Improve Nutrition and Exercise Habits

Good Nutrition and Exercise habits can really help with the quality of your sleep. Here are the tips for you:

• Avoid caffeine in the latter part of the day
• Exercise vigorously everyday
• Avoid eating large meals before bed
• Avoid drinking too much liquid
• Avoid drinking alcohol before bed
• Reduce Stress and Relax

Getting yourself in a relaxed state before bed can improve the quality of your sleep and can help you fall asleep faster. Try these techniques in managing stressors in your daily life:

• Learn and conduct breathing techniques
• Use meditation and relaxation techniques
• Wind down and clear your head
• Control your exposure to light
• Enjoy a hot shower or bath
• Create a good bedroom space for sleep
• Eliminate noises that can disturb your sleep
• Make sure the room is dark enough
• Make sure your bed is comfortable
• Keep the right temperature of your room (18-22C/64-72F)
• Improve your sleeping habits with the help of these techniques to also help improve the quality of sleep you and your family get for optimal function.