Feeling short on sleep? Is a good night’s sleep schedule still eluding you? Is the pressure at work or some family issues unnerving you? It is well known that a relaxed sleep schedule, bedtime habits and other lifestyle picks have a major impact on the quality of the night’s sleep. A
It is no rocket science that a good night’s sleep could influence the way we feel on the next day.
Having said this, it is essential to find out how much sleep one needs. Sleep requirements vary from person to person, most healthy adults need at least eight hours of sleep each night to feel fresh. This is very relative and it is vital to track one’s individual sleep-wake cycle.
Here are some tips to optimise the sleep pattern so that one can be sharp, balanced and full of energy the next day.
1. Regular sleep schedule – sleep and wake up at almost the same time every day. Choose a time to hit the bed and wake up every day. Continue this sleep routine even on weekends. If change is required, help the body adjust by making small increments or cuts.
2. Limit daytime naps – cut down on sleep during day time. If one chooses to take a nap during daytime, limit it to just about 10 to 15 minutes and try it during the afternoon.
3. Avoid late dinners - big meals at night don’t help. Have dinner early and avoid heavy, rich, spicy or acidic food within two hours of sleeping.
4. Pay attention to diet – avoid sugar, caffeine. Be careful of what one eats before hitting the bed. Caffeine can cause sleep problems up to ten to twelve hours after drinking and sugary foods also do not digest easily.
5. Sleep well on comfortable beds – Create a room environment that is ideal for a good night’s sleep. It is paramount to have a comfortable mattress and pillow that can contribute to better sleep.
6. Know when to reach out to a sleep doctor - If none of the above has helped, then it is time to see a sleep doctor as the indications are high that you are suffering from some sort of sleep disorder. Sleep studies at centres like Linde Sleep and Respiratory Care Centre in Abu Dhabi can help identify the specific underlying causes and put you on track for a more peaceful and relaxing sleep.
The author is Medical Director, Linde Sleep & Respiratory Care Centre
