5 effective ways to improve sleep

Getting enough sleep is essential for maintaining optimal health and well-being. Sleeping well is as important as exercising regularly and eating healthily as it directly affects our mental and physical health. If we fall short, it can take a serious toll on our daytime energy, productivity, emotional balance, and even our ability to maintain healthy body weight.

According to the Centers For Disease Control And Prevention, major adults require seven to nine hours of sleep per night, while children need substantially more hours. Despite this,  many of us toss and turn at night, struggling to get the sleep we need. The majority of us are immersed in hideous work schedules, day-to-day stressors, a disruptive bedroom environment, and medical conditions, all of which can prevent us from getting enough sleep. However, by experimenting with the following tips, you can enjoy better sleep at night, improve your health, and live a better life during the day.

#1: Exercise well

People who exercise regularly sleep better at night and are less sleepy during the day. Studies show that regular exercise improves the symptoms of insomnia and sleep apnea and promotes deep sleep.

#2: External counterpulsation (ECP) 

The ECP is a non-invasive assisted circulation technique that has been scientifically proven for the prevention and management of multiple comorbidities, including angina, heart failure, ischemic cerebrovascular diseases, sleep disorder, diabetes, and many others. ECP is clinically proven to enhance cerebral blood flow, cellular oxygen, and nutrition delivery, as well as neurotransmitters regulation, all of which improve insomnia symptoms. 

#3: Understanding and keeping ‘body clock’ in sync

The ‘body clock’, also known scientifically as the circadian rhythm, regulates our sleep cycle, allowing us to feel tired and ready for bed. The key is to try to sleep and wake up at the same time every day. This helps our bodies in adapting and optimising the ‘body clock’ to be in sync with our bedtime. 

#4: Eat and drink healthily

Believe it or not, our eating habits play a role in how well we sleep at night, especially in the few hours before bedtime. Sugar is a common ingredient in many energy drinks, and consuming them can result in an instant increase in an energy slump, also known as the sugar rush. Reducing sugary drinks and foods before bedtime may help promote quality sleep. 

#5: Light matters

Most people today spend the majority of their time with their smartphones and computers, especially in this pandemic where most people are trapped at home. The blue light emitted by the screen of our phone, tablet, or computer messes with our body’s ability to prepare for sleep. It inhibits the production of melatonin, a hormone that induces sleep. As a result, people are less drowsy at night and have to work harder to sleep. The simple solution is to limit our exposure to bright screens a couple of hours before bedtime.