Bookmark these quick tips for a good night’s rest—your body will thank you.
Think sleep is for the weak? Think again. A good night’s rest not only helps your body and mind to recharge, but it also aids your body in starving off diseases. If you’ve been struggling to fall asleep, here are some quick tips to try.
Switch off blue-light sources
As light influences the body’s circadian rhythm, that slow blue glow from your laptop, digital clock, or smartphone could be keeping you awake. As you get ready to power down for the night, do the same for these devices an hour before going to sleep. If certain light displays can’t be shut off, cover them.
Minimise your naps
While naps have been proven to offer recovery benefits without leaving you sleepy after, keep them to no more than 20 minutes. Napping for a longer duration than this ideal length might make it harder for you to fall asleep at the end of the day. Alternatively, fix an energy slump by taking a short walk or stretching it out at the desk.
Avoid exercise near bedtime
Regular aerobic exercise can improve the quality of your sleep by reducing the time needed for sleep onset—or the time you take to fall asleep. However, working out too close to bedtime can give you a burst of energy that keeps you awake instead. Choose gentle mind-body exercises like yoga or meditation instead of a full-on HIIT workout.
Depending on what you eat and when, the foods you consume can affect your sleep patterns. Snacks containing caffeine, whether it’s coffee or chocolate, could give you a boost of energy that keeps you awake through the night. Meanwhile, eating too close to your bedtime can potentially lead to indigestion and acid reflux.
Create a restful environment
Just as a conducive space is necessary for productive work, a restful environment is essential to good sleep. If you’re sleeping with the air conditioner, experts recommend setting the temperature at 24 to 25 degrees Celsius to promote sleep. Other factors to be controlled for sleep include the lighting and noise levels, which should be kept to a minimum.