Ways of Improving Sleep Quality


Are you one of the huge number of people who experience sleep difficulty? Either catching sleep, or waking up at 3am and being unable to go back to sleep.  

Day time fatigue and sleep issues are often rooted in a daily routine and social activity. We explain a few simple tips that you can practice at home to ensure you have a good night’s sleep. 

Have a sleep pattern

This does not only work on children. We all need to have a regular sleep pattern to enable our system to switch off. Dr. Stephen Amira says it is important to maintain a consistent sleep and wake time. Having a pattern will ensure you start preparing for that snooze time even subconsciously since you know what time you are required to go to bed. Other regimens include brushing your teeth, reading a book or taking a relaxing bath.

Regular exercise

 Generally, those who exercise regularly will not experience daytime fatigue and will sleep better at night. Try to avoid exercise too close to bedtime though as this can actually interfere with sleep. The earlier the exercise in the day, the more long lasting the benefits are during the day.

Avoid coffee after 7pm

Your body should be relaxing in the evening and not to get a spurt of energy around the time you need to be winding down for sleep. Dr. Lawrence Epstein explains that caffeine may promote alertness and inhibit a quiet and restful night. 

Have blackout curtains

I know some people who are huge fanatics of beautiful and colourful curtains. However, perhaps you should leave the brightly coloured curtains to your lounge. The bedroom is no place for the orange and the reds. Darker shades of greys, and greens or earthy colours like brown and beige are the way to go. Having sheer curtains that let in too much light may affect your sleep so consider blackout linings. 

Curtains that let hardly let any light in are without doubt highly recommended. This would also be improved by switching off all the light, at least those that may illuminate the bedroom. In pitch dark it is amazing how the light from a clock radio or telephone handset can illuminate a room.

Avoid computer screens within an hour of your bedtime.

Mobile phones, tablets and computers all emit a blue light that stimulates the brain and can have a less than positive effect on getting to sleep. Many of us do it but perhaps that’s one reason why many of us struggle with sleep.

Many tips can be practiced before sleep that may look simple but have a significant effect on the quality of sleep one will have. They may include reading a book or watching a relaxing TV show. It is important to find out what works best for you and apply it, and you’ll be quick into counting your Zs.

Remember, Mayfair cares

Source

http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips