Having trouble falling or staying asleep? Waking up at the same time each night and struggling to fall asleep again? These tips will help you arrive in dreamland in no time, leaving you waking up feeling fresh, rested and ready to go!
How to nod off in 1, 2, 3…
- Most people fall asleep within 15 minutes. If you don’t, try the blinking trick! Although not scientifically proven, it’s been said that if you blink continuously for a full minute without stopping, your eyelids will become heavy and start falling closed.
- Ever heard of paradoxical intention? This technique focuses on trying to stay awake instead of trying to fall asleep. By doing the opposite, you can actually fall asleep faster, rather than going to bed and forcing yourself to fall asleep, which produces stress and anxiety and consequently delays sleep.
- A simple, effective breathing pattern promoting calmness, relaxation and easing the nervous system before bedtime is the “4-7-8” method. Place the tip of your tongue behind your upper front teeth. Exhale fully with a whooshing sound through your mouth. Close your mouth and inhale through your nose while silently counting to four. Then, hold your breath while silently counting to seven. Again, open your mouth and exhale fully, with a whooshing sound while silently counting to eight. Repeat this pattern minimum three more times.
How to stay slumbering
Do you wake up during the night, at the same time, like clockwork? If you go to sleep at 22h30 every night, and your body is programmed to wake up after six hours’ sleep, you may find yourself waking at 04h30 each morning. Internal factors such as circadian rhythms and your natural sleep stages and cycles, all play a part in the timing of your average night’s sleep.
External factors hindering a good, uninterrupted night’s sleep can be controlled and reduced:
- Create a no-phone zone. The bedroom should be a safe and peaceful sanctuary, for romance and rest. All technology usage (including work) should take place outside this zone. Switch off technology at least an hour before you hit the sack, to unwind your mind for sleep.
- Blue light from technological devices or harsh lighting negatively affects your sleep, so dim all lighting and cover your alarm clock (or turn it to face away from you). Cancel the clockwatching, as your mind then runs wild thinking of the next day.
- Keep a cooler bedroom temperature – studies reveal this is best for sleep! This decreases your body’s core temperature, which initiates sleep. It’s neither a good idea to shower or bath right before bedtime, nor to fall sleep with an electric blanket.
- If you’re distracted by sounds and noises, and have exhausted ear plugs or white noise, consider a soundproof headboard. This dampens external noises (snoring, rowdy neighbours or outdoor pets), and promotes a peaceful sleep.
- Constant tossing and turning can be attributed to the incorrect pillow, mattress or sleepwear. You’re quick to buy a good quality pair of shoes that you wear for twelve hours each day – it’s just as important to have a good quality bed. This assists your neck, back and bedtime comfort. Don’t be frugal; your sleep is counting on it!
- Don’t eat late. Ensure you don’t go to bed hungry and avoid the midnight munchies, but also watch what you eat and when you eat it. Your body’s metabolism is slower at night and indigestion also affects sleep. A light sugar-free snack and some milk helps.
- Focus on happy things and be grateful. Writing a few positive thoughts in a journal, mindful meditation or full-body relaxation can help to quieten your body and mind.
You don’t snooze, you lose!
A good night’s sleep has both physical and emotional benefits: increased age, a healthy heart and weight, lowered blood pressure, enhanced athletic performance, improved immune function, less inflammation, improved attention and concentration, increased creativity, productivity and memory, positively impacted emotions, moods and social interactions, and decreased stress. By being well rested, you also avoid accidents (especially while driving!)
Too much sleep?
The average person between the ages of 18 and 64 requires seven to nine hours’ sleep per night. However, too much sleep can: impair your cognitive ability, lead to increased inflammation and pain, depression, impaired fertility, and higher risks of obesity, diabetes, heart disease, strokes and general mortality. So, your quality of sleep overrules the quantity!
Your body depends on you! Optimal functioning comes from being recharged. Through sleeping better, your nights and overall quality of life can only improve!
Date Published: 28 August 2018
