culled from the nation
Do you wake up grumpy, irritable and feeling tired and stressed out? Then you must be suffering from sleep deprivation or insomnia. Insomnia is a condition that afflicts many among the populace of different age groups and socio-economic status. It can be attributed to many factors top among which are lifestyle and behaviour/habits as well as certain medical conditions such as back pain, asthma and arthritis.
Getting sound and adequate sleep at night impacts positively on your overall health and wellbeing. It results in increased energy and productivity, improved heart and immune system health, a better mood and even increase longevity.
To get better snoozes every night, here are some tips to help you beat sleep deprivation.
Careful use of stimulants
Coffee is a stimulant that stays in the system for about eight hours. Coffee in the morning is fine for most people, but as soon as the clock strikes noon, avoid caffeine in foods and drinks. Taking coffee before bedtime will either prevent your brain from entering deep sleep or stop you from falling asleep altogether. Caffeine interferes with the deeper stages of sleep, so even small amounts found in chocolate and decaffeinated coffee may impact your rest.
Also read labels of medicines carefully as some pain relievers, supplements and weight loss pills contain caffeine.
For instance, certain botanical supplements such ginseng and guarana are stimulants which can cause sleep.
Its also advisable to take certain vitamins (Vitamins B6 or B12) in the morning as taking them at night could interfere with your sleep.
Eat and drink right at night
Avoid heavy foods such as pounded yam, other heavy carbs and big meals late at night. These tax the digestive system and make it hard to get high-quality sleep. Light foods such as rice, sweet potatoes with vegetables or snacks and fruits are advisable.
Also avoid eating too close to bed time. If you are a heavy drinker, you need to reduce your alcohol intake as too much intake before bedtime can cause frequent awakenings at night and less restful sleep.
Warm cocoa drink or chamomile tea are better beverage choices in the evening.
Skip the Smoke
If you smoke, then quit at least for the sake of not just your health but a good night’s sleep. Nicotine is a stimulant, just like caffeine. Smoking can keep you from falling asleep and worsen insomnia.
Right time for exercise
Regular exercise has been shown to improve sleep quality, besides the general health benefits. But avoid working out too close to bedtime as post-workout burst of energy can keep you awake. Aim to finish any vigorous exercise three to four hours before you go to bed.
Reduce noise
We live in a noisy environment where roadside DJs/ music stores, horns from vehicles, microphones (of churches, mosques and itinerant preachers), generators, street parties are regular sources of noise pollution in our towns and cities. These can disturb your sleep at night leaving you sleep deprived.
Apart from moving to a quieter neighbourhood with reduced noise levels, the best option is to sleep with ear plugs or pads.
Avoid bright lights
Very bright lights in the bedroom can cause sleep deprivation so it’s important to dim lights or switch them off completely when it’s time to sleep. The darker it is, the better you’ll sleep. Cover electrical displays, use heavy curtains or shades to block light from windows, or try a sleep mask to cover your eyes.
Do you wake up grumpy, irritable and feeling tired and stressed out? Then you must be suffering from sleep deprivation or insomnia. Insomnia is a condition that afflicts many among the populace of different age groups and socio-economic status. It can be attributed to many factors top among which are lifestyle and behaviour/habits as well as certain medical conditions such as back pain, asthma and arthritis.
Getting sound and adequate sleep at night impacts positively on your overall health and wellbeing. It results in increased energy and productivity, improved heart and immune system health, a better mood and even increase longevity.
To get better snoozes every night, here are some tips to help you beat sleep deprivation.
Careful use of stimulants
Coffee is a stimulant that stays in the system for about eight hours. Coffee in the morning is fine for most people, but as soon as the clock strikes noon, avoid caffeine in foods and drinks. Taking coffee before bedtime will either prevent your brain from entering deep sleep or stop you from falling asleep altogether. Caffeine interferes with the deeper stages of sleep, so even small amounts found in chocolate and decaffeinated coffee may impact your rest.
Also read labels of medicines carefully as some pain relievers, supplements and weight loss pills contain caffeine.
For instance, certain botanical supplements such ginseng and guarana are stimulants which can cause sleep.
Its also advisable to take certain vitamins (Vitamins B6 or B12) in the morning as taking them at night could interfere with your sleep.
Eat and drink right at night
Avoid heavy foods such as pounded yam, other heavy carbs and big meals late at night. These tax the digestive system and make it hard to get high-quality sleep. Light foods such as rice, sweet potatoes with vegetables or snacks and fruits are advisable.
Also avoid eating too close to bed time. If you are a heavy drinker, you need to reduce your alcohol intake as too much intake before bedtime can cause frequent awakenings at night and less restful sleep.
Warm cocoa drink or chamomile tea are better beverage choices in the evening.
Skip the Smoke
If you smoke, then quit at least for the sake of not just your health but a good night’s sleep. Nicotine is a stimulant, just like caffeine. Smoking can keep you from falling asleep and worsen insomnia.
Right time for exercise
Regular exercise has been shown to improve sleep quality, besides the general health benefits. But avoid working out too close to bedtime as post-workout burst of energy can keep you awake. Aim to finish any vigorous exercise three to four hours before you go to bed.
Reduce noise
We live in a noisy environment where roadside DJs/ music stores, horns from vehicles, microphones (of churches, mosques and itinerant preachers), generators, street parties are regular sources of noise pollution in our towns and cities. These can disturb your sleep at night leaving you sleep deprived.
Apart from moving to a quieter neighbourhood with reduced noise levels, the best option is to sleep with ear plugs or pads.
Avoid bright lights
Very bright lights in the bedroom can cause sleep deprivation so it’s important to dim lights or switch them off completely when it’s time to sleep. The darker it is, the better you’ll sleep. Cover electrical displays, use heavy curtains or shades to block light from windows, or try a sleep mask to cover your eyes.v
