Creating a Better Sleep Environment

Why is it important to sleep well?

You have probably heard all your life that sleep is important Yet, good sleep can be difficult to achieve. But with a few, simple steps, it is possible for you to ensure that you sleep well. An easy way to get started is by perfecting your sleeping environment.

Perfect your sleeping environment & other factors

Dim the Lights

There are specialised ‘light sensitive’ cells in the back of your eyes that tell your brain whether it’s daytime or night-time. Your brain uses this information to set its sleep patterns. Dimming or turning off the lights, therefore, helps your brain to realise that it’s time to sleep.

Leave the Outside World Outside

Don’t bring computers, TVs or phones to bed with you. Such gadgets can stimulate your brain, making it think that it’s time to be awake. As a result, your sleep can get affected. Moreover, exposure to screens can affect your body’s levels of melatonin - which is a hormone that also regulates your internal clock.

Let Your Mind Relax

Like physical exercise, mental exertion, for instance, that is caused by discussing serious or difficult topics can cause bodily tension and increase your heartbeat, making it difficult for you to fall asleep. Set a time beyond which these topics won’t be discussed. Make sure you have some time to meditate, practise deep breathing or just unwind before you sleep. If certain thoughts and worries just won’t go away, try getting out of bed, write them all down and tell yourself that you can address them in the morning.

Fix Up a Schedule

Create a sleep schedule and stick to it - even on the weekends - so that your body is accustomed to sleeping and waking up at fixed times. However, don’t set your bedtime too early, since laying in bed and waiting for sleep might be counterproductive, making you anxious.

Cut Down on Long Naps

When you sleep for more than 15 minutes in the day, your body will think of it as a continuation of last night’s sleep, while your afternoon/evening naps will be considered to be the beginning of the coming night’s sleep. As a result, your body will be confused and unable to sleep well at night.

Dust Off Your Sports Shoes

Exercising for one or more hour every day can help you to get slow-wave sleep that helps your body repair itself. However, it is important to ensure that you make time for exercise at least 3 hours prior to your bedtime; otherwise, the excess energy will keep you up.

Manage Your Food and Drinks

Having heavy meals and/or consuming alcohol close to your bedtime can disrupt sleep quality. Nicotine and caffeine are stimulants that make it harder to go to sleep. Also, make sure you eat your meals at regular times.