Nine in ten Malaysians suffer from one or more sleep problems, according to a sleep survey by Amlife. The most common sleep problem of people in Malaysia nowadays is trouble falling asleep. Good night’s sleep improves your mental and physical health and quality of life.
However, not getting enough sleep can have a number of negative effects, from memory loss to accidents. Lack of sleep can affect your mood, appetite, and even lead to heart disease and diabetes. It can also affect your relationship and productivity. This is why it is important to make sure you get the sleep you need to be your best.
Luckily, there are a number of tips you can follow to improve your sleeping habits:
Bedtime Schedule
The best way to make sure you get a good night's rest is to go to bed at a consistent time each night. Keeping a sleep diary is a great way to track your patterns and see if there is anything you can do to help you sleep better.
Avoid Large Meals
You should try to avoid consuming caffeine, alcohol, and sugars close to your bedtime. These substances can cause heartburn and can keep you awake. Also, you should avoid large meals two hours before you go to bed. If you must eat, opt for a light, healthy snack.
Relaxation Exercise
A great idea is to try a relaxation exercise before you go to sleep. It can be something as simple as taking a warm bath or reading a book. Keeping a pad of paper by your side will also help.
Nice Bedding
Make sure you have a nice, supportive mattress and a fresh set of bedding. You should also try to keep your room cool. Avoid bright lights in the evenings and use earplugs when possible.
Create a sleep haven to ensure that you get the best sleep you can. Keep your bedroom as quiet as possible and turn off the lights. You can also consider investing in blackout blinds.
Deep Breathing
You should try to relax by doing activities that are beneficial for sleep, such as deep breathing exercises. In fact, a number of scientific studies show that practicing relaxation techniques before going to bed can boost your chances of sleeping well.
Avoid Screens
Another tip is to avoid using screens before you go to bed. Screens can block your body's melatonin production, which is crucial to a good night's sleep.
Use Alarm Clock
Try to sleep in the same bed each night. Your body has an internal clock that relies on consistency. As your body becomes used to this routine, it will begin to fall into sleep mode. You can use a simple alarm clock to get up at a regular time. Try not to check the time too often, as this can add to your anxiety. When you do wake up, you will want to take a short nap. Ideally, you should be in bed by midnight and be up at the same time the next day.
You may need to spend a few nights to figure out what is causing you to have trouble settling down. Once you find out what's upsetting you, you can start to address these sleep issues. Wishing you start to get the sleep you need every night and stay healthy always. If you have any questions or need any advice, contact us to get started.
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