Essential Tips To Sleep Better At Night
We spend a quarter of our lives asleep. It is recommended to achieve seven to nine hours of rest every night. How much do you usually get? If your answer is “not enough”, please take note.
Chronic sleep deprivation leads to a whole host of health problems, including fatigue, irritability, slow reaction times, suppressed immune system, poor concentration and memory. Lack of sleep prevents you from thinking clearly and responding quickly.
In Singapore’s fast paced working environment, this is not optimal. This delayed brain activity can be dangerous while driving or in certain work environments. Moreover, sleep hygiene and dementia are closely linked. If you have poor sleep quality, trouble falling or staying asleep, that puts you at a higher risk for cognitive decline and dementia, including Alzheimer’s disease. To prevent this, it is important to consult an expert such as a Chiropractor to address this.
Read more : How To Find A Trusted Chiropractor In Singapore
The negative effects of sleep deprivation also have an accumulative effect. Over time, this increases your risk for many serious medical conditions, including cardiovascular diseases, type 2 diabetes, depression and anxiety. It is difficult to live life well if you constantly feel fatigued and unrested. Lack of sleep can also affect your performance at work or school, and even your sexual drive.
Sleeplessness is one of the most common complaints of adults. As a society, we get far less sleep than we need. If you are like the majority of sufferers and at a loss for what to do, the following are six sleep hygiene tips for you to consider:
Avoid caffeine
Avoid caffeine for at least six hours before bedtime. The effects of caffeine lasts between four to six hours, which can make sleep difficult if you’re sensitive to it.
Reduce screen time
Limit overall daily screen time, particularly around two hours before bedtime. Electronic devices that emit blue light such as smartphones, laptops and tablets interfere with our sleep-wake cycle by suppressing the release of melatonin, an important sleep hormone.
Cut down on afternoon naps
Keep early afternoon naps shorter than 30 minutes.
Control sugar intake
Watch your sugar intake. Foods with high sugar content, including sweetened beverages, have been linked with more restless and disruptive sleep.
Regulate sunlight exposure
Vitamin D produced via UV rays from sun exposure helps to regulate our circadian rhythms.
Stress management
Negative emotions such as fear, anger, worry, irritation, and anxiety can influence our sleep and vice versa. Finding avenues of stress relief like exercise and meditation might help with better sleep and a healthier lifestyle.
Sleep is more than just a luxury. It is important in re-energizing our body’s cells, supporting learning and memory, in addition to regulating our mood, appetite, and libido. There is nothing more dissatisfying than heading to bed after an exhausting day and being unable to fall asleep, or waking up and still feeling tired. Getting a good night’s sleep is one of the most important things you can do to improve your health.
Chiropractic patients report that they go to sleep easier, and have deeper, more restful sleep after receiving adjustments and throughout their term of Chiropractic care.
If you need help regaining the uninterrupted sleep that your body needs, and/or require advice about the right mattress and pillow for you, schedule a consultation with our Australian trained & registered Chiropractors.
Kissun Chiropractic is a trusted and leading Chiropractic clinic in Singapore offering affordable and effective treatments for all ages in the community. We are experienced in treating routine and complex neuromusculoskeletal conditions such as headaches, neck, shoulder and backaches, osteoarthritis, scoliosis, sciatica, pregnancy aches and pains, sports injuries, performing ergonomic assessments and postural checks. Patients’ conditions are managed through natural, safe, non-invasive, drug and surgery free treatments, relying on the bodies’ inherent recuperative functions. Treatment plans are customised to patients’ specific needs and preferences.