Singapore is known for having a relatively stressful work and study environment and a rapid pace of life. A survey conducted showed that more than two-fifths of employees work more than 50 hours a week. This has potentially contributed to sleep issues such as insomnia amongst us. Fret not; there is still hope for us all. Here are 4 simple but effective ways to aid in the reduction of such sleep related problems.
Keep in sync with your body’s natural sleep-wake cycle
Perhaps one of the most important and effective ways to sleep better would be by being able to get in sync with your body’s natural sleep-wake cycle. By doing so, your body would feel much more invigorated as compared to sleeping the same number of hours at different times. This would mean going to bed and getting up at the same time every day. And yes, this would also mean no sleeping in on weekends. Select a bed time when you normally feel tired so that you can fall asleep easily without tossing and turning in bed.
Improve your sleeping environment
Turn your room into a “cave”. A quiet, dark and cool environment can actually help to promote slumber. Utilise thick curtains to block out any light and lower the volume of noise outside with earplugs or “white noises”. Adjust the thermostat on your air conditioner to about 18.5 ºC in order to provide a cool environment and help you sleep better. However, the ideal temperature for sleep can vary from person to person. The aim would be to keep your bedroom at a “thermally neutral” temperature. This means that you would not have to sweat or shiver in an attempt to keep yourself cool or warm. If you do not have an air-conditioner, having a fan turned on can also aid in creating a cool environment for you to sleep better.
By exercising regularly, it helps you to sleep better at night and also feel less lethargic during the day. In addition, regular exercise helps improve the symptom of insomnia and raises the amount of time spent in deep, restorative sleep. Engaging in more vigorous and intense exercise can also help improve the quality of sleep that you enjoy. However, the time of the day at which you exercise is important as well. Exercise elevates your metabolism and body temperature which can actually interrupt your sleep if it is done too close to your bedtime.
Plenty of sleeping applications have been developed, aiming at helping to lull you to sleep. One such mobile application is Pzizz. It allows you to choose from a range of sounds such as nature sounds, soothing music and music-style soundtracks. The music can even fade out after an hour, providing you with the perfect opportunity to wind down before going to bed. Coupled with the right sleeping environment, this app can prove to be extremely useful in creating a conducive environment for your slumber.
A prolonged lack of quality sleep poses detrimental effects to your health and can even affect your social life and relationships. If you are having problems sleeping, try implementing these few simple steps. It will go a long way towards promoting quality sleep in your life!