When you are sleep deprived, you feel less patient, less concentrated, and easily irritated. This can increase your stress levels. Give your body the restorative rest it deserves.
A good night’s sleep is not only about the amount of hours you sleep but also about the quality of sleep. Better sleeping patterns can positively impact your health and your ability to manage the daily challenges ahead. To have this, you will need to spend only S$4 or less…just follow these tips:
1. SLEEP JOURNAL
The first step to have better sleep is to be aware of your previous sleeping patterns. Keep a sleep journal (i.e., costing S$2 or less in Popular Bookstore or Daiso) where you will write significant events in your day, your lifestyle habits, and your sleeping patterns. Answer these questions in your journal or notebook for at least 3 days:
a. How many hours did you sleep in total?
b. How many times did you wake up in the evening?
c. What time did you go to sleep?
d. What did you do to help you fall asleep?
e. What did you eat before sleeping?
f. Did something stressful or depressing happened today causing you to be worried?
Now that you are aware of your sleeping patterns, you will know which ones you shall change.
2. CREATE A SNOOZE WORTHY ENVIRONMENT
In order to have a restorative sleep, your bedroom must be inviting. Keep the room’s temperature cool (i.e., 18C-24C) and use curtains to block the light. To keep the noise to a minimum, you may wear earplugs (i.e., costing S$2 in Daiso). Or, you may play relaxing music while you sleep.
Image Credits: Enkhtuvshin via Flickr
Eliminate distractions such as the television, tablets, laptops, or your phone. The LED light emitted by these electronics can cause your mind to think that it is still daytime.
3. ESTABLISH A SLEEPING ROUTINE
Having a sleeping routine within thee recommended hours programs the brain to automatically have its “body clock” that will help you to fall asleep consistently. Take these steps for 7 days:
a. Set a time for sleeping and waking up.
At least 6 to 8 hours of sleep is ideal for teens and adults. Perhaps you may sleep at 11 PM and wake up at 6 AM. Stick to this by canceling your late night plans for the week and by setting an alarm.
b. Create a pre-sleep routine.
What relaxes you the most? Whether it is taking a warm bath, practicing yoga exercises, and reading a book, do these pre-sleep routine at least 30 minutes before you sleep.
c. Use your bed primarily for sleeping.
If you use your bed for working or eating, you will lose the automatic cue to sleep. So, use your bed primarily for sleeping.
d. Reduce alcohol and caffeine consumption.
This last step will save you money and help you to sleep better. Alcohol may help you to sleep faster but it also causes to have interrupted sleep. While caffeine will keep you stimulated throughout the night. Avoid these two.
Image Credits: Pedro Ribeiro Simões via Flickr