Quick hacks for a comfortable sleep
Restlessness has ugly ramifications, both physical and psychological
BIRMINGHAM:
With our fast paced lives stuck on a repetitive loop, a good night’s sleep is almost like the age-old alchemy secret that eludes many and rewards none. As self-proclaimed clinomaniacs — the desire to stay in bed — we obsess about sleep endlessly but don’t try to get some decent rest. Results: blood-shot eyes, zombie gait, Monday blues and lower productivity, as sleep is not just a period of rest but also one of healing and restoration.
Chronic lack of sleep has ugly ramifications, both physical and psychological, including (but are not limited to) cardiovascular disorders, diabetes, weight gain, skin aging, impaired judgment and reasoning, and depression. Probably that is why phrases such as ‘night-owls’ and ‘burning the night oil’ have become relevant today, as lack of sleep unleashes the animal within us and we get increasingly irritable and moody and still willingly ‘burn’ our bodies to fuel our nocturnal shenanigans.
Au contraire, it is the ‘quality’ of sleep’ than the ‘quantity’ that matters. The eight-hour sleep myth has been debunked as scientists arrive at conclusion that different people need different amount of sleep depending on age, environment and health.
So how do we give Sleeping Beauty a run for her money? Here are few snooze tips:
Ritualise
Set a pre-sleep ritual and follow it religiously. If you go to sleep while high from anxiety or thrill, the adrenaline circulating in your system won’t let your body relax. Setting a pre-bed routine will allow your body to slowly unwind and will condition your brain into calming down as bed time draws near. This is, in fact, a high grade variation of sleep training pattern used to teach newborns the difference between day and night time. For little humans, simple steps as dimmed lights, hushed tones and minimum interactions work wonders in dictating a difference between different periods of the day, without overwhelming their senses.
For yourself, however, it has to be personalised. You can take a quick shower, sip a relaxing decaffeinated beverage such as honey milk or chamomile tea, change into comfortable clothes or do some light reading. The idea is to find your relaxation point. If a quick bedtime snack is your vice, so be it. The endorphins released by eating it will calm you down.Moreover, with trial and error and some perseverance you should be able to set your own routine.
Romanticise
Don’t just lie on the bed for a night of endless tossing and turning, nor just fantasize or rant on Facebook about it. Focus on making your pre-sleep ritual relaxing enough that your brain and body regard it as a treat for a day’s hard work. One way to do it is to spend the day actively rather than being a couch potato.
You can do some light exercises, wholly engage in your daily activities or complete all your designated chores, so by the time you are ready for bed you feel a sense of accomplishment. Most importantly, don’t follow someone else’s sleep routine. Remember if you sleep happy, you wake up happy!
Make your room your haven and heaven
Mundane things such as PJs, lights, curtains, bedspreads and mattress all contribute in achieving REM sleep. A clean, de-cluttered, bespoke room is the secret to sleep nirvana. Hence, when shopping for nightwear or room accessories — soft, warm and cuddly are the key words. Don’t just keep comfort in mind. Buy things that make you feel happy and mellow, from pink bunny Tee to your favourite dorky Star Wars PJs or a fluffy pillow. Or perhaps, your mum’s dupatta that still smells of her or your dad’s/husband’s oversized T-shirts. Let your room beckon and your senses follow.
Hold that thought
Calm your mind. If an emotion or idea is bothering you, write it down as a way to vent it. If you are anxious about your day, make a to-do list. If you have pre-exam jitters, don’t focus on the difficult topics, silently revise the ones you know best and thus, the sense of completion earned will lull you into sleep.
Power down
Switch off from technology totally. This means both turn off your electronics and tame the finger itching to tap into social media handles. As not only does it add on to your anxiety, the LED light emanating from electronic items also confuses the brain as to whether it should or not release the sleep hormone — melatonin — responsible to make us tired. Thus, powering down an hour before you hit the bed primes the brain to sleep better and longer.
Published in The Express Tribune, June 4th, 2016.
With our fast paced lives stuck on a repetitive loop, a good night’s sleep is almost like the age-old alchemy secret that eludes many and rewards none. As self-proclaimed clinomaniacs — the desire to stay in bed — we obsess about sleep endlessly but don’t try to get some decent rest. Results: blood-shot eyes, zombie gait, Monday blues and lower productivity, as sleep is not just a period of rest but also one of healing and restoration.
Chronic lack of sleep has ugly ramifications, both physical and psychological, including (but are not limited to) cardiovascular disorders, diabetes, weight gain, skin aging, impaired judgment and reasoning, and depression. Probably that is why phrases such as ‘night-owls’ and ‘burning the night oil’ have become relevant today, as lack of sleep unleashes the animal within us and we get increasingly irritable and moody and still willingly ‘burn’ our bodies to fuel our nocturnal shenanigans.
Au contraire, it is the ‘quality’ of sleep’ than the ‘quantity’ that matters. The eight-hour sleep myth has been debunked as scientists arrive at conclusion that different people need different amount of sleep depending on age, environment and health.
So how do we give Sleeping Beauty a run for her money? Here are few snooze tips:
Ritualise
Set a pre-sleep ritual and follow it religiously. If you go to sleep while high from anxiety or thrill, the adrenaline circulating in your system won’t let your body relax. Setting a pre-bed routine will allow your body to slowly unwind and will condition your brain into calming down as bed time draws near. This is, in fact, a high grade variation of sleep training pattern used to teach newborns the difference between day and night time. For little humans, simple steps as dimmed lights, hushed tones and minimum interactions work wonders in dictating a difference between different periods of the day, without overwhelming their senses.
For yourself, however, it has to be personalised. You can take a quick shower, sip a relaxing decaffeinated beverage such as honey milk or chamomile tea, change into comfortable clothes or do some light reading. The idea is to find your relaxation point. If a quick bedtime snack is your vice, so be it. The endorphins released by eating it will calm you down.Moreover, with trial and error and some perseverance you should be able to set your own routine.
Romanticise
Don’t just lie on the bed for a night of endless tossing and turning, nor just fantasize or rant on Facebook about it. Focus on making your pre-sleep ritual relaxing enough that your brain and body regard it as a treat for a day’s hard work. One way to do it is to spend the day actively rather than being a couch potato.
You can do some light exercises, wholly engage in your daily activities or complete all your designated chores, so by the time you are ready for bed you feel a sense of accomplishment. Most importantly, don’t follow someone else’s sleep routine. Remember if you sleep happy, you wake up happy!
Make your room your haven and heaven
Mundane things such as PJs, lights, curtains, bedspreads and mattress all contribute in achieving REM sleep. A clean, de-cluttered, bespoke room is the secret to sleep nirvana. Hence, when shopping for nightwear or room accessories — soft, warm and cuddly are the key words. Don’t just keep comfort in mind. Buy things that make you feel happy and mellow, from pink bunny Tee to your favourite dorky Star Wars PJs or a fluffy pillow. Or perhaps, your mum’s dupatta that still smells of her or your dad’s/husband’s oversized T-shirts. Let your room beckon and your senses follow.
Hold that thought
Calm your mind. If an emotion or idea is bothering you, write it down as a way to vent it. If you are anxious about your day, make a to-do list. If you have pre-exam jitters, don’t focus on the difficult topics, silently revise the ones you know best and thus, the sense of completion earned will lull you into sleep.
Power down
Switch off from technology totally. This means both turn off your electronics and tame the finger itching to tap into social media handles. As not only does it add on to your anxiety, the LED light emanating from electronic items also confuses the brain as to whether it should or not release the sleep hormone — melatonin — responsible to make us tired. Thus, powering down an hour before you hit the bed primes the brain to sleep better and longer.
Published in The Express Tribune, June 4th, 2016.