It's simple: when you are tired you cannot function effectively. While there isn't a magical number of hours for everyone, there is no case for the need to sleep between six and nine hours each day. Many factors affect your sleep. A good night's sleep depends on creating the right conditions and listening to your internal clock.
Here are 8 tips to get your sleep schedule on track:
- Sunlight
Exposure to natural light during the workweek inspires people to exercise more. Employees with a window seat are found to be better rested. One study found that daylight "can be a fundamental way of improving the productivity and health of office workers and the safety of the communities in which they work and live". To get as much natural light as possible, take a walk outside, have lunch outside, or make phone calls in the open air.
- Sports
The benefits of regular exercise seem endless - it can reduce stress and anxiety, lower the risk for many diseases, and generally make us happier. Studies suggest that daily exercise can also improve the quality of sleep. Regular physical activity can help you fall asleep faster and deepen your sleep. Just be careful not to exercise right before bedtime or you may be too energized to fall asleep.
- Routine
Maintaining a regular sleep routine has many benefits to your physical and emotional health. When you don't have regular sleep times, you may find yourself having trouble concentrating, feeling less energized, and forgetting about things. Go to bed at the same time every night and get up at the same time every morning, including weekends.
- Afternoon nap
Some people swear by midday naps, others find that naps during the day disrupt their sleep at night. Naps can be beneficial or harmful depending on how we use them. In general, taking short naps doesn't interfere with sleep. To benefit from a nap, you should sleep no more than 20 minutes and ideally between 1:00 p.m. and 4:00 p.m. Long naps during the day, however, can interfere with a good sleep rhythm.
- Caffeine
Don't get us wrong, we fully support taking coffee breaks all day, but timing is everything. Caffeine drinks like coffee, tea and soft drinks have a stimulating effect that disrupts the sleep cycle. Try to avoid consuming caffeine eight hours before bed. Instead, opt for drinks that have been shown to help you fall asleep more easily, such as chamomile and lavender tea or warm milk.
- Relax
For many of us, as soon as our heads rest on the pillows, our thoughts start racing. We think about what happened today, what we need to do tomorrow, etc. One thing is for sure when you are stressed, you stay awake. Before you go to bed, take some time to relax. Relax, turn off the lights, light candles, read a book, take a bath, or meditate. Relaxing before bed will help control stress and result in better sleep.
- Darkness
A key factor in regulating sleep is exposure to light or dark. According to a recent study, people with high exposure to light are more likely to wake up confused at night and experience fatigue the day after. Light pollution can be found in every major city in the world. Excessive exposure to light at night can affect your functioning during the day and increase the risk of excessive fatigue. If you have light pouring in through your windows at night, consider using curtains or a sleep mask.
- Electronics
One of the best ways to sleep better: turn off the technology, especially in your bedroom. Our cell phones, tablets, televisions, and computers keep us from falling asleep and sleeping well. The physical act of responding to an email makes your body tense. When you are stressed, your body can enter into a "fight or flight" response and as a result, cortisol, a stress hormone produced by the adrenal gland, is released, making it difficult to sleep. Keep your electronics out of the bedroom and try to limit usage to an hour before bed.
Conclusion
Sleep plays a key role in your health.
A variety of studies have shown that inadequate sleep is linked to an increased risk of obesity in 89% of children and 55% of adults. Other studies show that less than 7-8 hours a day increases your risk of heart disease and type 2 diabetes.
If you want to have optimal health and wellbeing, make sleep a top priority and follow the tips above. When all else fails, keep in mind that there are very specific treatments for poor sleep. Then it is important to consult someone who is a qualified sleep specialist.