5 tips for better sleep
25 August 2016
We’ve heard time and time again that getting eight hours of sleep per day is essential for better your skin complexion and overall health — especially if you’re jetting in between cities. Falling asleep, however, can be challenging for some and could lead to a frustrating cycle of sleep deprivation. This week, we turn to Dr. Oz for his tips to achieving better sleep.
Practise the 15-minute rule
Ever find yourself laying in bed staring into darkness on what may seem hours on end? Give yourself 15 minutes to drift off to sleep. If all fails, get up and do a light activity (excluding anything to do with electronics, cardio exercise, or eating). Try reading a book, listen to relaxing music, or pick out your clothes for the next day before hitting the sack again.
Write your worries away
Thinking about tomorrow’s impending to-do list? Instead of replaying a scenario in your head as you toss and turn, have a notebook and pen by your bedside to pen down your thoughts — from worries to dull errands. This is set to clear your mind from mental clutter that may keep you up all night.
Turn off all screens
An obvious tip, but actively ignored in today’s digital age. Switch off all electronics two to three hours before your ideal bedtime as the blue light from screens tricks your brain into thinking it’s still light out.
Additionally, switch to an analog alarm clock, so you don’t have to make up excuses to keep your phone close by. Read a real book or switch to a Kindle, which uses ink paper technology, reflecting light like regular paper instead of emitting backlit light like tablets and phone screens do.
Use the bedroom for sleep only
Though many of us are guilty of it, it’s time to stop working from your laptop in bed. For the workaholics who bring work home, set aside a designated area at home perhaps a corner in the living room, or study for your home office.
Dr. Oz also points out that recreational activity in the bedroom such as yoga and watching TV should be done outside of the bedroom, so that the brain automatically associates the bedroom with winding down and sleep.
Keep it cool
Think about those times you were away on a beach holiday and found yourself tossing and turning, and waking up in the middle of the night? Dr. Oz suggests the ideal temperature for the bedroom is between 18 to 19 degrees Celsius, particularly for insomniacs who generally have a higher core body temperature. The cool room will allow the body to cool down faster and promote undisrupted sleep throughout the night.
Want more health and wellness tips? Tune in to Dr. Oz on Life Inspired, Saturday, 11pm.