Dr Chee Yew Wen said that having a healthy sleeping routine and quality sleep every night is vital because it affects how you feel when you are awake in the day as well as your productivity. Getting a good night sleep allows you to recharge and boost your energy levels from the day before and prevent fatigue. Your body also go through repair and regeneration during your sleep cycle therefore if you do not get the recommended 6 to 8 hours of sleep daily, it can possibly link to poor health.
How Your Body Works When You’re Asleep
When you are in deep sleep, it is also time for new skin cells to regenerate as you shed away the top layer of dead skin and your muscle tissues will also get to repair itself.
The Detoxification Process During Your Sleep
Between 9pm to 11pm, your body is getting ready for bed and this timing is best to do something relaxing before you go to sleep at 11pm. It is also at this time your body secretes crucial melatonin and growth hormones, essential for repair and regeneration if your body. Alcohol, chemicals, drugs and poor diet might affect the liver detoxification process. It is good to hydrate yourself with water as your body needs water after a long night sleep for a healthy colon which keeps your large intestine healthy.
Light exercise like brisk walking is also recommended before you start your day with a breakfast filled with fruits, protein, low GI carbs and healthy fats between 7am to 9am. Dr Chee suggested some ways below to help you adopt a better sleeping pattern and improve your quality of sleep.
Having a Good Sleeping Routine
Try to go to bed and wake up at the same time every day so you can set your body’s internal clock right and therefore you will find yourself falling asleep easily when you go to bed at night. Do not force yourself to go to bed if you are not tired because you will cause yourself to feel stressful if you are unable to. Do something relaxing until you feel you are tired and then head to bed when you are.
Having a Proper Day Routine
If you have a habit of taking a long afternoon nap during midday, chances are it can actually do more harm than good if you think you can restore the lack of sleep you experience at night, napping can make you feel harder to fall asleep therefore you should stick to a short nap between 15 to 20 minutes in order not to affect your sleeping schedule at night. Avoid eating 2 to 3 hours before bed especially food high in caffeine because it keeps your mind alert which does not allow you to fall asleep easily.
Eating the Right Food
Eating food high in fats and sugar right before you sleep also cause indigestion and heartburn problems. Too much liquid intake will also result in bathroom trips in the middle of the night. However, if you are feeling hungry at night, choosing a healthier snack to eat before bed like milk or banana can keep your hunger at bay.
Staying Away From Emitted Lights
Your sleeping environment where you go to bed also affects your sleeping pattern greatly. Avoid watching television or using your phone in the dark because the light emitted from the devices can be disruptive to your sleep as they slow down the process of melatonin build up which is a hormone required for you to fall asleep. While there are melatonin supplements in the market to help improve the production of melatonin, they often come with side effects like changes in blood pressure or feeling even more tired in the morning when you are awake. Try to keep your room as dark as possible with heavy curtains or shades as light source can affect your quality of sleep. By following these few steps, you will be able to improve your quality of sleep.