Health Tips


Tips For Good Sleep – Feeling irritable late-night? Simply worn out? It is possible you need better sleep.

Many factors can disturb your night sleep. They include work pressure, unexpected challenges, relationship issues, family problems, and illness. Although you might not be able to control these factors, you can adopt certain habits which provide better sleep.

1) Adhere to sleep schedules.
Go to bed and wake up same time every day. Keeping it consistent helps in keeping your body’s sleep-wake cycles and promotes better sleep. If you are not falling asleep after 15 minutes, try to do something relaxing and go to bed after some time.

2) Care about what you eat, drink.
Don’t go to bed either hungry or with a stuffed stomach. Limit your drinks before going to bed; it helps you prevent midnight trips to the toilet. Avoid nicotine and caffeine-containing substance which affect sleeping late in the evening.

3) Get a comfortable room.
Create a room which is ideal for sleeping. This room should be calm, cool, dark and with an environment which suits your needs. A comfortable mattress and pillow contribute to better sleep.

4) Limit daytime sleep.
Daytime nap can interfere with night sleeping patterns. If it is very necessary limit it to 10-30 minutes after mid-afternoon. If you work nights you may need to forget these rules of daytime sleep.

5) Have regular exercise.
Physical activities can improve the sleeping quality. Exercises help you to fall asleep faster and have a deep sleep.

6) Manage stress.
When you have too much to do and think about you may get sleeping problems. Consider healthy ways of managing stress like relaxing exercises and Yoga. Getting more organized, setting priorities, and delegating a few tasks help in reducing stress.  Sharing a laugh with your friends and family members helps to relieve stress.
Most of us have occasional sleepless nights, but if you often have trouble sleeping, see your doctor. Identifying and treating underlying causes helps you to get a good night’s sleep.

By Philip Eappen of American University of Nigeria