Habits that Promote Restful Sleep

Sharon Moore October 24, 2013

If you’re like most people, chances are, your never-ending “to-do” list doesn’t include one very important task – relaxation. You probably are too busy that you don’t have the luxury of time to take a nap in the middle of the day, go early to bed, or take a stroll around the neighbourhood. But did you know that your body needs all these to stay productive and be able to accomplish as many tasks as you can?

We all struggle with our daily responsibilities at home and at work. But taking time to relax and replenish your energy should also be part of your health priorities. You don’t really need to arrange for an appointment to the spa or a day off from work to recharge your batteries. It’s all about building habits – the right ones. To avoid feeling sluggish the whole day and stressed out, here are some habits you should incorporate in your daily routine.

Don’t oversleep! One of the most important things to establish a healthy sleeping pattern is to stick to a regular sleep and wake time. This DOES NOT seclude weekends! Even some nights you couldn’t go to bed on time, you have to make sure you get up on your usual waking schedule. Changes in your sleep-wake schedule can dramatically impact your body’s biological clock, leading to a phenomenon called ‘social jet log’. This is experienced by people who stick to the same bedtime and waking schedule from Mondays through Fridays but follow a different schedule during weekends (you probably do this). According to experts from the University of Munich’s Institute of Medical Psychology, who conducted a study on ‘social jet log’, disruptions in the body’s circadian rhythm is more than just a nuisance. They found that people with different weekday and weekend sleep schedules had triple the odds of being overweight. What’s more, they are also at risk of diabetes and other chronic illnesses.

Prepare for bedtime. Just as you do some warming up and stretching before starting a workout, you also want to prepare your mind and body for a long, restful slumber. So how do you prepare for bedtime? First, you want to make yourself feel comfortable and fresh by taking a warm bath and wearing comfortable clothes. You also want to turn off your iPad, TV, laptop and other electronic devices that emit blue light which has negative effects on the levels of melatonin on your body – the hormone that regulates your sleep and wake cycle. If you have been stressed out the whole day, you want to de-stress first before finally drifting to sleep. You can do this by reading a book or writing in your journal. A very good sleep-inducing exercise is proper breathing. Deep breathing counters the effects of stress by slowing your heart rate and lowering your blood pressure.

Have some power nap. Feel drowsy and dragging? A 30-minute power nap is probably what your body needs to reboot. When done correctly, a midday power nap can dramatically reduce your stress levels and make you more alert, energetic and well-rested. The best time to take power nap is between 2 and 3 pm when your body is naturally on a drifting state.

Get moving. If you want to increase your chances of having a good night sleep, make it a habit to exercise regularly. According to a survey conducted by the National Sleep Foundation in the US, more than 80 per cent of vigorous exercisers reported having fairly good or very good sleep quality, compared to just 56 per cent of those who had sedentary lifestyles. Consider working out early in the morning. This will fuel your energy levels for the entire day.

Choose your evening meal wisely. Aside from coffee, there are other foods that can keep you awake, rather than drowsy, at night. They include spicy foods, chocolate, steak, and other fatty foods. And if you think a glass of beer or wine can improve your sleep quality, you are wrong. Whilst it can help you nod off easily, alcohol has a disruptive effect on sleep, particularly during the later stages that are important to memory and motor skills.

Meditate. If you have sleep issues, meditation should be included in your “to-do” list. A study published in 2009 in the journal American Academy of Sleep Medicine found that meditation may be an effective behavioural intervention in the treatment of insomnia. Not only that. This mind-body exercise can significantly boost your sense of well-being.

If you suspect that you are suffering from a sleep disorder, such as insomnia or sleep apnoea, it is important that you see a therapist as soon as you can. Troubles with sleeping can interfere with your daily activities and significantly reduce your quality of life.