SLEEP WELL

WHY IS ADEQUATE SLEEP DAILY VERY IMPORTANT?

Poor sleep is strongly linked to weight gain.

Good sleepers tend to eat fewer calories.

Good sleep can improve concentration and productivity.

Good sleep can maximize athletic performance.

Poor sleepers have a greater risk of heart diseases and stroke.

Lack of sleep adversely affects glucose metabolism and increases type-2 diabetic risk.

Poor sleep is linked to mental health issues such as depression.

Adequate sleep helps to improve your immune system.

Poor sleep is linked to increased inflammation and cell damage in your body.

Lack of sleep adversely affects your emotional and social interactions.

HOW TO SLEEP WELL?

​Sleep at regular times

First of all, keep regular sleeping hours. This programs the brain and the internal body clock to get used to a set routine.

Most adults need between 6 and 9 hours of sleep every night. By working out what time you need to wake up, you can set a regular bedtime schedule.

It is also important to try and wake up at the same time every day. While it may seem like a good idea to try to catch up on sleep after a bad night, doing so on a regular basis can also disrupt your sleep routine.

Make sure you wind down

Winding down is a critical stage in preparing for bed. There are lots of ways to relax and to get prepared for bed:

• a warm bath (not hot) will help your body reach a temperature that is ideal for rest
• writing "to do" list for the next day can organize your thoughts and clear your mind of any distractions
• relaxation exercises help to relax the muscles. Do not exercise vigorously, as it will have the opposite effect
• relaxation CDs work by using a carefully narrated script, gentle hypnotic music and sound effects to relax you
• reading a book or listening to the radio relaxes the mind by distracting it
• there are a number of online applications designed to help with your sleep.
• avoid using smartphones, tablets or other electronic devices for an hour or so before you go to bed as the light from the screen on these devices may have a negative effect on sleep
• do not consume caffeine late in the day
• take a melatonin supplement
• do not drink alcohol before bed-time
• do not eat late in the evening
• have a comfortable bed, mattress and pillow

Make your bedroom sleep-friendly

Your bedroom should be a relaxing environment. Experts claim there is a strong association in people's minds between sleep and the bedroom.

However, certain things weaken that association, such as the television set and other electronic gadgets, light, noise, and a bad mattress or bed.

Keep your bedroom for sleeping and resting.  

Unlike most vigorous physical activity, sex makes us sleepy. This has evolved in human beings over thousands of years.

Your bedroom ideally needs to be dark, quiet, tidy and be kept at a temperature of between 20C and 24C.

Fit some thick curtains if you do not have any. If you are disturbed by noise, consider investing in double glazing or, for a cheaper option, use earplugs.

Keep a sleep diary

It can be a good idea to keep a sleep diary. It may uncover lifestyle habits or daily activities that contribute to your sleeplessness.

If you see your doctor or a sleep expert, they will probably ask you to keep a sleep diary to help them diagnose your sleep problems.

A sleep diary can also reveal underlying conditions that explain your insomnia, such as stress or medicine.

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