Do you find yourself aimlessly scrolling through your phone at night because you just can’t sleep? Perhaps your mind wanders off, thinking about a good comeback you could’ve used in an argument you lost 5 years ago. Or you’re stressing over that looming work deadline. Sound familiar? Well, my friend, it’s time to take back your restful nights and change your sleeping habits this Sleeptember!
What is Sleeptember?
While we all know how important sleep is for our health, it’s the part we take for granted the most. But not anymore! Sleeptember or National Sleep Month is a wake-up call for all those sleeping on the importance of a good night’s rest. This year’s theme, ‘workplace sleep,’ aims to help organisations avoid those groggy mistakes and mishaps that come with lack of sleep.
How does sleep contribute to overall health?
We’ve all heard about the benefits of a good night’s sleep, but what happens when you don’t get enough of it? Sleep deficiency is a leading cause of multiple serious health issues, including:
- Stroke
- Weight gain
- Coronary heart disease
- Weakened immune system
- High blood sugar and diabetes
- Slower recovery from illness or injury
- Skin problems like inflammation, acne, and dryness.
- Mental health issues like anxiety and depression etc.
This is why workplaces must address sleep-related issues to help improve their employees’ overall productivity and well-being.
What are 10 tips to improve sleep?
Unfortunately, sleeping less and working more has become an unwritten rule for success. But remember, a healthy body means a healthy mind. So before the worst happens, let’s see what you can do about it. Here are 10 useful tips that are sure to help you slip into slumber:
- 10-3-2-1-0 Rule
Your lifestyle habits play a crucial role in your overall health, and sleep is no exception. The 10-3-2-1-0 rule is a quick and easy fix to slip into your routine for better sleep. Here’s how it works:
- No caffeinated drinks 10 hours before bed.
- Limit food and alcohol to 3 hours before sleeping.
- 2 hours before, start winding down—work time’s officially over.
- 1 hour before bed, put down your phone and reduce any kind of screen time.
- And 0 is the number of times you should hit the snooze button in the morning!
- Limit your Nicotine Intake
Staying on theme with this year’s Sleeptember, it’s worth noting that 35% of employees in the UK claim smoking helps relieve work-related stress. However, smoking, vaping, or using other nicotine products can disrupt your sleep cycle, leading to longer time falling asleep, more frequent wake-ups during the night, and shorter overall sleep duration.
Looking to kick the habit and improve your sleep quality? Check out our blog for tips and support on overcoming smoking and boosting your rest.
- Create a Bedtime Routine
Ever noticed how your body naturally runs on its own internal clock? That’s called the Circadian Rhythm! You can use this to your advantage when creating a bedtime routine.
Try going to bed at the same time every night and waking up at the same time each morning—your body will adjust on its own.
- Focus on the Ambience
It’s all about the vibe these days. Create your dream sleep environment that helps your mind and body unwind, making it easier to doze off. Find your happy place by adjusting your room temperature (ideally between 15.6 to 20°C) and reducing disturbances like noise and bright lights.
Add some calming rituals, like a skincare routine, a warm bath or drinking chamomile tea or warm milk. You could also read a book or write in a journal to help clear your mind before drifting into dreamland.
- Aromatherapy
Certain scents have been proven to reduce anxiety and promote relaxation, making it easier to fall asleep. Use a diffuser or spray a mist on your pillow with essential oils (e.g. lavender, rose or jasmine) as part of your sleep hygiene routine.
- Change your Lights
Did you know that the amount of natural light exposure during the day is directly linked to how well you sleep at night? Catch those morning sun rays to help regulate your body’s sleep schedule. Whereas, low lighting with warm colour tones in the evening can help you relax and ease into the right mindset for a restful night’s sleep.
- Sound Healing
Just as how a baby in the womb finds comfort in their mother’s heartbeat, low-frequency sounds like ASMR or white noise can help you sleep like a baby.
- Good Sleepwear
Choosing the right sleep accessories can make all the difference when it comes to a good night’s sleep. Invest in comfy pyjamas, a snug eye mask, good quality blackout curtains, a mattress, bedsheets and pillows. Try looking for materials like soft cotton that are more gentle on the skin and promote better sleep.
- Sleep Supplements
As we age or face certain medical conditions, our melatonin levels (the hormone that regulates sleep) can decline, making it harder to fall asleep. In these situations, melatonin supplements might offer a helpful boost to improve your sleep quality.
- Consult an Expert
If you’ve exhausted all the above options and still struggling to sleep, it’s best to refer to a doctor to see any underlying medical concerns. Better yet, for a more specialised approach, consult a Sleep Doctor (also known as a Somnologist).
Even if you adopt just a few of these tips, you’ll be well on your way to better sleep!
Sleep deprivation doesn’t just affect personal health; it impacts workplace productivity and employee well-being. Not to mention, bad sleeping habits are the leading cause of many chronic health issues, including heart disease, high blood pressure, diabetes, stroke, and depression. At Smart Hospital, we are committed to providing comprehensive medical support to address these concerns and ensure a healthier future for the people of Jammu and Azad Kashmir.
FAQs
Your diet, stress levels, exercise routine, travel, and other medical issues, all have a role to play when it comes to a good night’s sleep.
A healthy person should be sleeping for 7 to 10 hours every night. It can go up to 10 hours for children or as low as 7 hours for adults. However, this can vary from person to person.
Sleep keeps your body in optimal condition by supporting healthy brain function and physical health.
Ages 3-5 need 10-13 hours of sleep, 6-13-year-olds need 9-11 hours, and teenagers (ages 14-17) require 8-10 hours. Whereas, most adults need 7-9 hours.
