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Health

Tips for a Better Night’s Sleep

Not sleeping well? Our daily patterns are all off, so our circadian rhythms are too. But a good night of sleep doesn’t have to be elusive. Here are some tips to help:

Keep to a Schedule: Even without your normal schedule, try to go to bed at about the same time every night, including weekends.

Don’t sleep in on the weekends. Eat your meals, take medications, exercise and watch television about the same time every day to keep your body clock in sync.

Work Out Early: Regular exercise can lead to improved sleep over time, but it’s best not to do it close to bedtime

Naps: Naps are good for you. And now that you’re home, it’s a chance to take a short nap in the afternoon. (The best time for a nap is between about 1 and 3 p.m. But if you are having trouble sleeping at night, skip the nap.)

Catch Some Morning Rays: Sunlight keeps your internal clock ticking.

Go outside as soon as you wake up and spend at least 15 minutes in the morning sun. (And if it’s a hot sun, use sunscreen.)

Before Bed, Avoid Screens: Turn off the tablet, the television and the phone in the evening. The blue light in your screen has the same effect on your brain as sunlight, which means it wakes you up just when you want to be drifting off.

Beds Are for Sleep and Romance: Don’t use the bed for watching television, talking on the phone, doing homework or eating and drinking.

Keep It Cool: Cool bodies sleep better, but most people keep their bedrooms too warm at night. Taking a hot bath before bedtime is a good idea, because once you get out of the bath, your body cools down more quickly, which will help you drift off to sleep.

Think Spa Bedroom: Make your bedroom a pleasant, peaceful and relaxing getaway. Get rid of exercise equipment, televisions, news about the pandemic, etc.

Make a “Tomorrow” List: When you create a written list every night of the next day’s events, you are relieving your mind of the need to remember all of it and allowing it to rest, rather than ruminate.

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