Do you keep tossing and turning in your bed all night? Feeling grumpy when even the slightest noise keep you awake at night? Or maybe you keep feeling like you woke up at the wrong side of the bed? Well, you sir (or ma’am), is deprived of a good night sleep. Even the sunshines won’t able to lift up your mood if your beauty sleep is disrupted even for a couple of minutes. Well, don’t let it takes it toll on you. Relax, take a deep breath, and we’re here to help.
We know how vital it is to have a good night sleeps, or else you won’t be able to function like a normal being because of lack of rest. Some even said, they live their day to day life like a zombie because of sleep deprivation. Stop all your work and read up on our tips for having a good night sleep and you can thank us later. Let’s go.
Tip #1 : Care for Your Circadian Biological Clock
Sleeping Schedule
One of the biggest tips to have a good night’s sleep is to look into your sleeping schedule. If your sleep schedule is all jumbled up, you need to change it up! Try sleeping at the same time every day and wake up at the same time. This to help your body to adjust to the time you were supposed to rest, and the time you need to be up and running.
Naps
Everybody love naps! You gotta be joking if you said you don’t like it. Naps is like the boost you need to continue what was put on hold. But, don’t over-nap as it will disrupts your good night sleep. A 30-minute-nap at noon is always the best choice.
Sleeping In or Get out of Bed?
We know that the urge is strong to sleep in, especially on weekends. It’s like the bed is forcing you tenderly to stay in. Fight the force! You are stronger than this. Make it a habit to wake up the same time as you would on the weekdays to avoid a jet-lag-like syndrome.
Tips #2 : Get Your Light Exposures In Check
During The Day :
Bright Sunlight
Make sure to expose yourself to bright sunlight during the day. We don’t mean for you to go get a tan or something – that’s crazy. Maybe just by drinking your daily morning coffee on the patio with a ray of sunshine will help you stay awake during the day.
Natural Light
Natural light is surprisingly one of the tips to have a good night’s sleep! Try to let natural light shines indoors more often during the day as it helps your body to detect the light and automatically stay awake. Our body responds more actively to light than we think. Open the curtains and windows as wide as you can, let the fresh air in too while you’re at it. It also helps you feel fresh to kickstart the day.
During the Night :
Reduce Blue Light
Phones, TVs, laptops, tablets, all of these gadgets emit blue light which mess up with your body’s circadian biological clock. It tricks your body to think that it is the day time. Limit your phone usage and stop using them 1-2 hours prior to your sleep time.
Dark Room
Keep your room dark like installing a heavy curtains or shades to block the light pollution from outside. If that fails, wear a sleep mask, it works just as efficient. However, if you need to have some source of light to navigate your way in the dark, install a dim night light instead.
Tips #3 : Keep Yourself On the Go
Exercise Regularly
We all know exercise brings a lot of health benefits even for sleeping. For those of you who didn’t know, exercise aids in improving your metabolism, elevates your body temperature, and stimulates hormones such as cortisol. And it also supports in providing you a good night sleep. A little bit of exercise can go a long way.
Include a daily routine of low-impact exercise, it doesn’t have to be vigorous. It can be as simple as taking your dog for a walk in the park, yoga, or a jog. Try to do it in the morning or if you can’t, you can also do it at night but make sure to finish it at least three hours before bedtime – too close to bed and it will interfere with your beauty sleep. Exercising regularly is indeed one of the 5 tips to have a good night’s sleep.
Tips #4 : Monitor Your Diet
Cut Caffeine and Nicotine
We need caffeine on the daily basis to keep us awake in the morning so we can be out and about actively. Avoid drinking them after lunch, as it will keep you awake at night. Cut off nicotine if you’re a smoker, as it contains a stimulant that disrupts your sleep.
Eat On Time
Stop snacking closer to bedtime. Some people need to munch on snacks to sleep better, but it isn’t the same case for the rest of us. Wait at least 2 to 3 hours after dinner before heading to bed as we want to avoid having indigestion which in return make sleeping more difficult.
Limit Your Liquid Intakes
Liquids including alcohol, would also contributes in disrupts our sleep cycle. Drinking too much water near bedtime would cause you to be awaken abruptly for a potty break. As for alcohol or night cap, it will wear off soon enough after slumber and causing you to be awake again.
Reduce Your Carb and Sugar Intake
This is a hard one for us Malaysians as we eat a lot of rice on day to day basis. Sugar and refined carbs when eaten during the day can trigger wakefulness at night. This is not the best tips to have a good night’s sleep as it pull us out of the deep and restorative stages of sleep.
Tips #5 : Bedtime!
Wind Down
It’s time for bed so put all your worries away. Close your eyes, clear your mind and start taking deep breaths, slow breaths, making each breath even deeper than the last. Imagine of a peaceful and relaxing place, and off you go to dreamland.
Shh! Somebody’s Sleeping
Shut all the noise from your environment down, but be careful not to let your sleeping space become too quiet. Open up some white noise so that you can sleep better. Sound pollution from outside your room? Stock up some earplugs and use whenever necessary are one of the tips to have a good night’s sleep.
Get Comfy
No one would be able to sleep if they’re not comfy. So, get ready with a fluffy cloudy pillow (or pillows if you’re the type that likes to sleep with a bunch of pillows), comfy pyjamas, fuzzy socks and a warm blanket – one of the tips to have a good night’s sleep.
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