Tune-in your Body Clock
Try to go to sleep and get up at the same time every day
Control Light Exposure
Get as much natural sunlight as possible as it has a direct and crucial impact on the circadian cycle otherwise called the body call.
Blue light can truly harm your sleep. Teens experiment that every day by using screens in bed.
More than 68% of young people think using phones at night affects school work. 45% of them check their phone after going to bed, and 10% do so more than 10 times a night. (1)
Turn off Screens
Switch off all your electronic devices at least 1 hour before bedtime. The light emitted from these devices is “short-wavelength-enriched,” meaning it has a higher concentration of blue light than natural light. This blue light disrupts Melatonin, which plays a role in sleep onset, and ruins sleep schedules.
Balance your hormones
With menopause, hormonal changes start to occur: hot flushes, anxiety, nervousness or even a state of depression, that can cause sleep problems.
With an HPA axis dysfunction and high cortisol, the stress is related to hormones and can also impact your sleep well-being.
At puberty too, hormones can have an impact.. delayed onset of melatonin can be a factor of bad quality sleep.
Check if you have sleep apnea
In China, 32.1% of the population has a prevalence of moderate to severe sleep apnoea One in three Singaporeans suffers from moderate to severe obstructive sleep apnea (OSA) with most of these cases undiagnosed, a recent study found. (2)
People with this sleep disorder stop breathing repeatedly in their sleep because of a complete or partial blocking of their airway.
The signs of sleep apnoea include:
- Choking and gasping during sleep
- Frequent urination at night
Eat Well and Reduce Exciting Substances
Don’t eat too late or heavy meals at night. Finish your meal at least 1 hour before bedtime. The quality of your sleep is also affected by the food that you eat. The first step for better sleep is avoiding caffeine at least six hours before sleep. Other areas to look at include alcohol, which may cause mid-sleep awakening, and spicy foods that may cause indigestion and therefore disturb sleep. Caffeine, nicotine & alcohol are excitant and may disturb your sleep patterns.
Relax your Mind & Set a Sleep Routine
Take time for relaxing activities before sleep.
Here are some examples :
- Meditation and breathing exercise
- Gentle yoga to release nervous tension in muscles and joints
- Reframing the events of the day in a positive way
- Removing the TV or other electronic devices from your room
- Going on a « News fast »
- Have sex!
Drink a Herbal Tea
Some plants have recognized properties to help relax and help sleep induction. Drinking an herbal tea such as verbena is excellent. Remember not to drink too much in case you have a tendency to wake up at night to visit the bathroom.
Check your mattress and re-organise your bedroom
3 out of 10 people have had their mattresses for more than 7 years and more than 20% of people admitted a new mattress would improve their sleep.
Exercise helps to get better sleep but finish your session 3 to 4 hours before bedtime as some studies show that a high cardiac rhythm could prevent you from falling asleep.
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