Simple steps to better night sleep

November 30, 2012 by Okechukwu Nnodim 10 Comments

Sound Sleep
| credits: Neearo

Good sleep recharges the human body for optimum performance at work. Okechukwu Nnodim outlines simple steps to help you sleep better at night after working hard all day

After arduous work hours, it’s saddening to keep tossing and turning on your bed at night in a bid to sleep. Experts say if you spend more time looking at the clock than you do inside of your eyelids, then you may have a problem with sleep, a problem that should be addressed. In whatever form of work you do, sleep is important. If you work at night, you must be able to sleep well during the day; otherwise you are subjecting your body to undue pressure which may lead to ill health in the long run.

Consultant doctors and pharmacists interviewed by this correspondent explain that sleep, though viewed as a common activity which can be suspended, is not optional. They say lack of sleep can cause decreased concentration, irritability, decreased reaction time and daytime drowsiness. Of course, an employee who displays lack of concentration at work may end up being scolded or disciplined by his boss. Below are simple ways to sleep better at night, according to experts:

Eat moderately before going to bed

Avoid filling up your stomach with so much food before bed time if you really want to sleep well. In a recent interview with this correspondent, the Managing Director/Chief Executive Officer, Oxford Health Consultants, Dr. Abiodun Osiyemi, said it is wise to eat some two to three hours before retiring to bed. According to experts, you may be in for a long night if you go to sleep on a full stomach, as this can increase chances for heartburn. They advise that you limit your use of caffeine, for it can keep you awake and alert longer than you may desire. You may be surprised to know that caffeine can cause sleep problems as it can keep you awake for 10 to 12 hours after you drink it. Consider eliminating caffeine after lunch or cutting back your overall intake. In addition, to get better sleep, try to lessen your intake of nicotine before bed. Nicotine is a stimulant and can keep you up at night beyond your wish.

You should try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed as stated earlier. According to medical practitioners, fatty foods take a lot of work for your stomach to digest and may keep you up. They note that you should be cautious when it comes to spicy or acidic foods in the evening. This, they say, can cause stomach trouble and heartburn for an individual and may disrupt better sleep.

Let your bedroom be sleep inviting

If, at times, you find it a bit tough to fall asleep, try and re-arrange your bedroom in a way that it will be welcoming for sleep. Professionals say if you have problems sleeping because of lighting, try and darken your room by using dark curtains for your windows. Some individuals use eye masks to help keep bright lights out so as to be able to sleep fast. Turn off your television, if there is one in your bedroom and fix ear plugs with soft soothing music to help tune out a snoring partner. Experts say you should also consider the temperature of your bedroom and make sure it is not too hot or cold for your comfort, in order not to impede sound sleep.

Get regular daytime exercise

It is important to know that daytime exercise can help you get better sleep at night. Experts recommend that you exercise 30 minutes daily, five days per week. However, all 30 minutes mustn’t be done instantly. You may decide to vary your choice of exercise. The important thing is that you exercise but make sure you do not exercise close to bedtime. This is because exercise raises your body temperature, which can hinder good sleep, experts say.

Avoid alcohol/cigarettes before bed time

It is not always true that some alcohol before bed time will make one sleep better. This may work for some individuals but may not give better sleep to many others, experts say. Many people think that some alcohol intake before bed will help them sleep. But professionals say that while this may make you fall asleep faster, alcohol reduces your sleep quality, waking you up later in the night. According to them, to avoid this effect, stay away from alcohol in the hours before bed and get good sleep afterwards. Also, smoking causes sleep disorder in various ways. As was stated earlier, nicotine is a stimulant, which disrupts sleep. Additionally, smokers actually experience nicotine withdrawal as the night progresses, making it hard to sleep.

Check stress and anxiety

According to doctors, residual stress, worry, and anger during the day can make sleep difficult for an individual. They note that when you wake up or can’t get to sleep at night, take note of what must have warranted the sleeplessness, as this will help you figure out what you need to do to get your stress and anger under control during work hours.

However, if you can’t stop yourself from worrying, especially about things outside your control, you need to learn how to manage your thoughts. For instance, learn how to evaluate your worries to see if they are truly realistic and learn to replace irrational fears with more productive thoughts. This will help when done repeatedly.

Let your bed be for sleep and sex

Undertaking other tasks outside sleep and sex on your bed may lead to difficulties trying to rest on it. It is therefore advisable that you only sleep or have sex on your bed rather than undertaking your day’s work on it, experts say.