Feeling short on sleep? Is a good night’s sleep schedule still eluding you? Is the pressure at work or some family issues unnerving you? It is well known that a relaxed sleep schedule, bedtime habits and other lifestyle picks have a major impact on the quality of the night’s sleep.
And it is no rocket science that a good night’s sleep could influence the way we feel on the next day!
Having said this, it is essential to find out how much sleep one needs. Sleep requirements vary from person to person, most healthy adults need at least eight hours of sleep each night to feel fresh! This is very relative and it is vital to track one’s individual sleep-wake cycle.
Dr. Imtiaz Khurshid, Medical Director, Linde Sleep & Respiratory Care Centre, a premier sleep diagnostic and treatment centre in Abu Dhabi and one of the largest in the region, sheds light on specific tips to optimize the sleep pattern so that one can be sharp, balanced, and full of energy the next day.
1. Regular sleep schedule – sleep and wake up at almost same time every day
Choose a time to hit the bed and wake up every day. Continue this sleep routine even on weekends. If change is required, help the body adjust by making small increments or cuts.
2. Limit daytime naps – cut down on sleep during day time
If one chooses to take a nap during daytime, limit it to just about 10 to 15 minutes and try it during the afternoon.
3. Avoid late dinners – big meals at night don’t help
Have dinner early and one should avoid heavy, rich, spicy or acidic within two hours of bed as they take time to digest.
4. Pay attention to diet – avoid sugar, caffeine
Be careful of what one eats before hitting the bed. Caffeine can cause sleep problems up to ten to twelve hours after drinking and sugary foods also do not digest easily.
5. Sleep well on comfortable beds
Create a room environment that is ideal for a good night’s sleep. It is paramount to have comfortable mattress and pillow that can contribute to better sleep.
6. Know when to reach out to a sleep doctor
If none of the above has helped matters, then it is time to see a sleep doctor as the indications are high that you are suffering from some sort of sleep disorder.
“If one makes a consistent effort to relax and unwind before bed, the chances are high that he or she will sleep easier. A peaceful bedtime routine sends a strong signal to the brain that it’s time to wind down and let go of the day’s stress. Some of the bedtime routines worth experimenting include reading a book, taking a warm bath, listening to music, engaging in a hobby etc… anything which relaxes the body and mind in a big way,” advises Dr. Imtiaz Khurshid of Linde Sleep & Respiratory Care Centre.
However, if the need to visit a doctor arises, it is vital that you visit a clinical specialist to identify and treat any underlying causes that can help you get better sleep – something each of us deserves. A sleep study at Linde Sleep and Respiratory Care Centre in Abu Dhabi can help identify the specific underlying causes and put you on track for a more peaceful and relaxing sleep.