Revealed: 5 tips for a healthy sleep

Do you wake up only after a good night rest? Or does the sound of the alarm signal a painful interruption of deep sleep?

If the latter is true, you might not be getting enough sleep. An eight hour period of uninterrupted sleep is recommended for adults.

Although some may be comfortable with fewer hours, there are also those who could dream of having more sleep, but just cannot seem to get enough.

It is vital to track one’s individual sleep-wake cycle, said Imtiaz Khurshid, Medical Director, Linde Sleep & Respiratory Care Centre, a sleep diagnostic and treatment centre in Abu Dhabi.

Sometimes a sleep pattern can be adjusted by simple techniques while in other cases a sleeping disorder may be plaguing a person.

Here are 5 tips to improve that precious sleep during the night.

Sleep schedule

A regular sleep schedule is important, said Khurshid.

Other than the assumption that catching up on sleep in the weekend will help feeling rested during the week, a similar schedule should be continued all week long.

"Choose a time to hit the bed and wake up the same time every day. Continue this sleep routine even on weekends. If change is required, help the body adjust by making small increments or cuts."

The same applies to catching up during the day. As much as sleeping during the day may feel as a relief, daytime naps can disrupt a healthy sleeping pattern.

If one chooses to take a nap during daytime, it should be limited to just about 10-15 minutes, possibly during the afternoon, tipped the sleep specialist.

Diet

What you eat and drink, and when you do this can affect your sleep at night.

Late dinners should be avoided, said Khurshid.

"Big meals at night do not help. Have dinner early."

Moreover, one should avoid heavy, rich, spicy or acidic food within two hours of bedtime as these foods take time to be digested, he explained.

Similarly, sugary foods affect a person's sleep, and caffeine does even more damage.

"Caffeine can cause sleep problems up to ten to twelve hours after drinking."

Comfort

An adjustment in the sleeping environment can go a long way during the night. Be it the mattress, the bed, or the bedroom, or elements should make for the perfect resting space.

 “It is paramount to have a comfortable mattress and a pillow that can contribute to better sleep,” said Khurshid. These items may cost a little but can prove to be a good investment.

 “Create a room environment that is ideal for a good night sleep,” adds the doctor. Lighting, colours, curtains, or other items than can make or break the ambiance in the bedroom are elements worth looking into.

Winding down

We learn it at a very early stage: a bedtime routine. Be it a bath, a book or a cup of warm milk, the tricks are not limited to childhood. They work for adults too.

 “If one makes a consistent effort to relax and unwind before bedtime, the chances are that a person will sleep easier,” said Khurshid.

 “A peaceful bedtime routine sends a strong signal to the brain that it is time to wind down and let go of the daytimes stress. Some bedtime routines worth experimenting include reading a book, taking a warm bath, listening to music, engaging in a hobby etc.”

Sleeping disorder

If none of these methods help, it is important to see a doctor, said Khurshid.

There are over 150 identified sleep disorders, among the most common are insomnia, apnea, and restless legs syndrome.

Some of these disorders are primary conditions, such as the restless legs syndrome, while others are caused by other health problems. For example, insomnia can be caused by emotional stress or anxiety, while apnea can be caused by a dental problem or obesity.

In most of these cases a solution is at hand, and sleep specialists will be able to guide a person towards that solution.

(Homepage image via Shutterstock)

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