Improving the Quality of Your Sleep!
Hi everyone, I hope the week has been kind and the weekend even kinder so far. In line with today’s topic, do be sure to rest up well over the weekend to recharge and rejuvenate your body. In my previous post, I talked about sleep cycles and the importance of quality sleep. You can click here to read the full article.
Today, I will explore the various ways to better your sleep quality.
Avoid Darkness
Although simple in theory, you’d be surprised how much more light you could introduce into your daily routine. Office spaces and homes are often sheltered greatly, especially in a hot tropical country like Malaysia. Shades and curtains often prevent light from entering and while this may cool down your house, it may have a detrimental effect on your sleep.
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| A well-lit room helps indicate to your body that it should be wide awake (pic from toprooms.com) |
Avoid wearing sunglasses during the day and do try to spend more time outdoors if possible. This keeps your brain on a healthy schedule and reinforces that it is daytime, which will reduce the urge to sleep during the day. Likewise, do let as much sunlight into your home or office space as well.
Boosting Melatonin Production at Night
At night, do the opposite of what you’d do during the day. Keep your surroundings as dark as possible in order to boost the production of melatonin at night. This is a hormone that can greatly improve the quality of your sleep, but your body will stop producing it if light is present.
Try to avoid screens at night if possible. This means turning off your television, computer or other devices at least an hour before you go to bed. Using these devices to help you fall asleep not only suppresses the production of melatonin, it may actually keep your brain active and make it harder for you to sleep.
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| Try to avoid screens before sleeping (pic from thesheaf.com) |
You should also try to ensure your room is as dark as possible. Pull the curtains over windows to prevent outside lights from entering your room, or use a sleeping mask to shield your eyes from any light.
Create a Routine for Bed
Lastly, you’ll want to create a routine you can follow on a daily basis in order to help you sleep better. Not only will a well-established routine indicate to your brain that it’s time to go to bed, it will also help improve your sleep quality in the long run.
Your bed should be a designated sleeping area. If you tend to do other stuff like watching television or even working on bed, your body may find it harder to relax in a space not generally used for sleeping. You should also ensure your bed is as comfortable as possible. Whether you choose to get an extra pillow, blanket or bolster, do what you need to do to ensure your body wants to retreat back to this space at night.
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| How comfy your bed is may determine how well you sleep (pic from kerrydarksky.com) |
Finally, ensure that your sleeping area is quiet and the temperature is comfortable for you. Air-conditioning helps, and you can set it to turn off in a couple of hours if you find that it gets too cold if left on all night. For quietness, if you are unfortunate enough to live in a noisy neighbourhood, try wearing earplugs or if you want to create some white noise, your favourite music playlist could play through the night at a soft volume to help you sleep.
I hope this advice helps you create better sleep cycles, leading to better sleep quality and waking up feeling fresh. Till next week, stay healthy!
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