How you feel during the day has a lot to do with the amount and quality of sleep you have at night. To lead a productive life in which you can give the best of yourself to the world you need to ensure you rest appropriately. People that have difficulties sleeping will experience moodiness and reduced concentration. Insomnia sufferers will even go through stages of slowed speech, apathy and reduced memory.
In collaboration with UK based health cash plans provider Paycare we’ve consulted author of several sleep books, chief medical liaison of Philips Respironics and professor of Medicine, Dr. Lee-Chiong and asked him about his best tips for a good night’s sleep to help us stay as fresh and sharp as possible during the day.
What are your best tips to sleep better?
“My number one tip for better sleep is to disconnect before bedtime. This means turning off your TV, computer and cell phone, and disengaging from the concerns of your job or school work. Other tips for better sleep are clearing your schedule and avoiding any ‘waking activities,’ such as exercise, right before you go to bed. As the third pillar of health and well-being, along with diet and exercise, it is very important that people take the time to sleep; and taking the time to sleep means disconnecting from all the concerns and issues of the day.”
How do you ensure you get a good night’s rest?
“The first step to getting a good night’s rest is to stop expecting your sleep will be perfect every night. Like everything else in life, there will be ups and downs. You will have good sleep some nights and bad sleep other nights. The key is to create an environment that is most comfortable to you. Disconnect. Don’t become overly anxious that tonight’s sleep will not be perfect as you lay down your head to rest.”
Do you have a ritual before you go to bed?
“Sleep comes naturally for most people and is best unplanned. A bedtime ritual should be regular but not regimented. You should avoid the things that prevent you from sleeping, and these may vary from person to person. Some individuals might sleep poorly if there is light in the room, yet others, especially those fearful of the dark, may find some solace in having a soft light in the bedroom. I always recommend that you should find your own best ways to sleep well. My ritual before going to bed is making sure my room is dark and cool.”
What prevents us from getting a good night’s rest?
“The best night’s rest requires the proper duration, timing, quality and consolidation (i.e., infrequent awakenings during the night) of sleep. Disruptions of any one of these factors may prevent you from getting a good night’s sleep. Thus, insufficient duration of sleep (not allowing enough time to sleep), improper timing of sleep (such as seen with shift work or jet lag), and poor quality or abnormal consolidation of sleep (due to noise, pain, sleep apnea or excessive caffeine) can all prevent you from getting a good night’s rest.”
So there you have it. These are the best tips to sleep better. If you abide by these guidelines you’ll feel better rested and more in control of whatever life throws at you.
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