6 tips to get better sleep

ZS Archives | 6 tips to get better sleep

We might not be able to control outside factors that interfere with our sleep, but we are able to adapt healthy habits that promotes a healthier sleeping cycle. Here’s 6 tips that hopefully helps you get in quality sleep when you go to bed.

1. Create a sleeping schedule

How many hours of sleep do you get in every night? The average adult needs at least 7 hours or more. Try going to bed and waking up at the same time consistently during the week. On weekends don’t extend your schedule by more than an hour, so if you decide to sleep in for instance, extend your alarm by no more than an hour. Too much sleep can also be dangerous to your health. Being consistent with your sleeping hours, strengthens your sleep-wake-cycle.

2. Cut down on food and drink consumption before bed

If you go to bed with a full stomach, you might struggle to fall asleep. Your body still has to process the food making it difficult to fall asleep. As mentioned earlier, nicotine, caffeine or alcohol can also influence the quality of sleep you get each night. Alcohol and caffeine greatly reduces time spent in the REM cycle whilst asleep, which is when most dreams occur.

3. Create a peaceful sleeping environment

A cool, dark and quiet place is the ideal sleeping conditions. Exposure to sound or light can also make it incredibly hard for your brain to switch off and fall asleep. Engaging in calm activities such as a relaxing bath or shower before you head off to bed can also be advantageous and it promotes better sleep.

4. Limit your day time naps

During the week this shouldn’t be a problem, but on weekends there’s nothing more tempting than an afternoon nap. Napping to long can affect your sleep-wake-cycle making it difficult to fall asleep. If you do decide to take a nap, we recommend not extending the nap for more than 30-minutes. We also recommend not taking a nap late in the day.

5. Physical activities help

Regular exercise promotes healthy sleeping cycles. However, avoid being too active before bed. Spending time outside, taking a walk or perhaps a jog will also help promote better sleep.

6. Manage feelings of anxiety or stress

Anxiety or stress can definitely keep you awake at night. Keeping a journal can help you address these triggers and help you proses your emotions. Another helpful tool is doing a relaxation meditation on Youtube. There are several channels with guided meditations that will aid in calming your racing mind.

Not getting enough rest is frustrating and so is constantly being tired. Adopting healthy sleeping habits can definitely promote better sleep. If you feel that the lack of sleep has caused a sleeping disorder and its taking a toll on your mental health, you can get in touch with ZwavelStream Clinic so that a medical professional can provide you with the care that you need to strengthen your mental health.

Our de-stigmatised clinic is surrounded by nature’s beauty, where you can focus on restoring your mental health in peace. We are situated in the Bronberg area of Pretoria, and our friendly staff is more than qualified to provide you with top-class mental health care. Get in touch with us should you feel like you need help from a medical professional.

Mar 9, 2022

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