TEN TIPS FOR
THE PERFECT“ZZZ” MOMENT.
Regarded as one of the fundamental biological
inventions known to man, sleep plays a vital role in promoting longevity,
physical health and emotional well-being. In addition to this, sleep
rejuvenates the body. It’s like a builder at a construction site: it first
starts with the tools of relaxing your mind and putting your brain to a
near-dead state(don’t be scared—you don’t actually die), then goes to major work of rebuilding all those worn-out
muscles and nerves that had overworked themselves in the hustle-bustle and
stress of the day. Those relaxed nerve-endings make your skin pores open up;
letting in the essential air they need to reinstate themselves as they were
before. This would simply explain why, after a goodnight’s sleep, you feel
better; your thoughts are sharper, and your emotions are less fragile. Not to
mention that your body feels 80% lighter and more refreshed. Without adequate
sleep; your moods, judgment and ability to retain viable information are
weakened.
But how many of us out there are getting this adequate
sleep? Studies show that people who get the right amount
of sleep on a regular basis are more likely to live longer, healthier lives
than those who sleep too few or even too many hours a night. This earmarks a
margin for one to get that “perfect” amount of sleep, and such can only be
achieved when certain guidelines are followed.
1. Only fall asleep when sleepy. Helps reduce the time you are awake
in bed, and enables you fall asleep almost immediately whenever you are
relaxed.
2. Wake up and go to bed the same time. Every day, every night. Even on the weekends! Ridiculous
idea for nocturnal partygoers, I know, but once your sleep cycle has a regular
rhythm, the higher your chances of a good and early sleep, than when you have
an irregular pattern of sleep. This will also save you from being insomniac and
you would feel much better mentally and physically when you wake up.
3. Can’t fall asleep on time? Get up and do something boring. Don’t just lie there scrutinizing the
decoration on your ceiling—sit up or lie quietly in the dark and reminisce your
day, re-read the sale-stamp sticker stuck on your bedpost, murmur nursery
rhymes (no, you will not sound weird),
or simply think of nothing at all. Avoid bright lights; this will give signals
to your brain that it is time to wake up, and that will definitely hinder the
sleep you so much desire.
4. Ignore that Stairmaster! As recommended, regular exercise is
somewhat essential to help make you sleep, but always remember that the timing
of the workout is important. Exercising in the mornings or early afternoon may
not interfere with sleep, but running on that treadmill twenty minutes before
you hit the hay definitely will.
5
“Teach” your body how to
fall asleep easily. Form a habit of sending messages to your brain that it is
time to slow down and go to bed. This can be beneficial because once your body gets
the message that it is tired, it will begin to shut down and you’ll start
feeling drowsy—which is a good sign for a good sleep. Achieve this by having a
lazy, aromatherapy bath, or by listening to relaxing music (such as blues, soft
soul or RNB). You could also cuddle up with a sleepy read (like coffee table
books, poems…why do you think kids always ask to be read bedtime stories??), or you could have a cup of caffeine-free tea like lemon or
chamomile tea. If you are the meditating type, you could do some relaxation
exercises like yoga, Pilates, etc.
6
Stamp the red-lined circle
on caffeine, nicotine and alcohol few hours before bedtime. Caffeine in coffee and
nicotine in cigarettes are sure-fire stimulants that can cause major disaster
to that plan of yours for a good night rest. Coffee, tea, cola, cocoa,
chocolate (yes, chocolate…sorry chocoholics), and some prescription and
non-prescription drugs contain caffeine. Alcohol may seem a perfect inducer to
knock you comatose as it slows down the activity of the brain, but the bad news
is you will end up having fragmented sleep(waking up at intervals), and this
would just make you feel more tired and groggy in the morning when you wake up,
a.k.a hangover.
7
That bed is for sleeping,
not watching Grey’s Anatomy. Avoid using your bed to
watch T.V, do official paperwork, typing on a laptop or reading for a test.
This takes away the comfort feeling of your bed and its original purpose—which
is to sleep. Once you refrain from doing any of the above, your body will
automatically know it is bedtime as soon as you hit the sheets. (N.B: Sex is
the only exception. *wink*)
8
Snack before you hit the
sack.
Going to bed on an empty stomach is a no-no for the achievement of a great
sleep—be rest assured to wake up for some midnight binging if you do this, and
that is harmful for your health. However, eating a heavy meal before going to
bed is not also a bright idea—you will feel uncomfortable and, most likely pass
out gas, which can be frustrating to the next person in the room with you, not
to mention humiliating. Having a light meal is the best option—it digests
faster and you would feel less nauseous in the morning. Also, certain dairy
products such as milk and turkey contain Tryptophan, an enzyme which acts as a
natural sleep-inducer. This can explain why a warm glass of milk can be helpful
if one has difficulty sleeping or going back to sleep.
9
A hot bath saves time…and
so does clean laundry. A hot bath will raise your body temperature alright, but it
is the drop in the body temperature in the subsequent hour and half following it
that will leave you feeling sleepy. Secondly, make sure your bed and bedroom in
general is clean, comfortable and quiet. Let’s face it—an itchy, dirty bedspread
is a no-good for the “zzz” moment.
Not only will you feel uncomfortable but you will be unable to have a nice rest.
Ensure that your bed sheets and blankets are crispy clean in order to enhance a
more relaxed, uninterrupted sleep time. Avoid sleeping in hot rooms as this can
be unnerving, so a cooler room with blankets to stay warm is recommended. As we
live in the tropics which are known for its hot weathers and zero humidity in
some areas, especially the Northern areas, air conditioners and fans are a good
option to quell the heat. If you can afford an air-humidifier, you can get that
too. If you cannot afford any stated above, simply leaving your windows open
with the drapes pulled together can be an alternative In order to allow in
fresh air and natural breezes in. If rising sunlight bother you, you could
either get a blackout shades for your windows or a slumber mask over your eyes.
If noise is your sleep invader, you can wear earplugs.
10
Go Medieval. Make the sun
your wake-up call. Forget the movies—an alarm clock suddenly jolting you awake
with its impromptu buzzing may actually kick-start you away from feeling drowsy
those first few minutes, but it is not good for your brains and heart, especially
if you are hypertensive. Want to wake up with calm nerves? Simply
do it the quiet and natural way—by waking up with the sun. You can achieve this
plan by setting your bed systematically to directly face the window, at exactly
the point where the sunrays hit as the sun rises. Those yellow streams of
sunlight can be the best biological alarm clock to calmly arouse you from your
slumber. If you still feel super tired for a long while after waking up, you
could go outside(to either your verandah or the steps of your front door), and
turn your face upward to the sun for fifteen minutes. This gives signals to
your brain that it is finally time to jumpstart and get ready for the day.
Have fun counting those fluffy sheep!
