Top 10 Tips – How to Sleep Better
SLEEP MANAGEMENT PRACTICES
• Establish a regular bedtime routine and regular sleep-wake schedule;
• Best quality of sleep is achieved between 10pm-6am. Every ½ hour sleep before midnight is comparable to 2 hours of sleep after midnight. It is not how late you go to bed rather how early that effects the quality of sleep.
• Both deep sleep time and growth hormone release can be maximized by taking a nap after high-intensity workouts and by following consistent bedtimes routine;
• Avoid daytime naps of greater than one hour as this can adversely affect dream sleep at night;
• Avoid drinking caffeinated drink (coffee , tea, soft drink) after 12 pm;
• Avoid exercising too late at night( 3-4 hours before bed time). Best time to exercise is early in the morning.
• Avoid naps late in the afternoon;
• Do not smoke 2 hours before bed;
• If your partner snores, move to another room;
• Create a sleep promoting environment that is quiet, dark,
cool (19-20 C ), and comfortable;
• Avoid watching tv before bed;
• Avoid having any mobile phones and electrical appliances within one metre of your bed.
• Eat light meals at night. Your body needs to use its energy to rejuvenates itself rather than spend the night digesting the food you have eaten the night before;
• Reduce or Avoid Tyramine containing foods in the evening .Tyramine is an indirect acting catcholaminergic amine found in the bananas , Pizza, Chocolate, pickled salamis, liver, caviar, beans , Avocado, Fermented dairy products ( yoghurt, sauerkraut ), Cheese , Yeast extracts including beer, wine ,MSG , Sour cream, Fermented soy bean products. Tyramine containing food have shown to delay the onset of sleep.
Do you follow any of the below sleep management practices? These are our Top 10 Tips for how to sleep better… Follow these simple guidelines and you can be on your way to a more peaceful nights sleep.
- Establish a regular bedtime routine and regular sleep-wake schedule (Both deep sleep time and growth hormone release can be maximized by following consistent bedtimes routine)
- Best quality of sleep is achieved between 10pm-6am. Every ½ hour sleep before midnight is comparable to 2 hours of sleep after midnight. It is not how late you go to bed rather how early that effects the quality of sleep
- Avoid daytime naps of greater than one hour and naps late in the afternoon as this can adversely affect dream sleep at night
- Avoid drinking caffeinated drink (coffee, tea, soft drink) after 12 pm
- Avoid exercising too late at night( 3-4 hours before bed time). Best time to exercise is early in the morning
- If your partner snores, move to another room
- Create a sleep promoting environment that is quiet, dark, cool (19-20 C ), and comfortable
- Avoid watching tv before bed
- Avoid having any mobile phones and electrical appliances within one metre of your bed
- Eat light meals at night. Your body needs to use its energy to rejuvenates itself rather than spend the night digesting the food you have eaten the night before
Sleep Tip For People who Smoke:
- Do not smoke 2 hours before bed
Bonus Sleeping Help Tip:
- Reduce or Avoid Tyramine containing foods in the evening .Tyramine is an indirect acting catcholaminergic amine found in the bananas , Pizza, Chocolate, pickled salamis, liver, caviar, beans , Avocado, Fermented dairy products ( yoghurt, sauerkraut ), Cheese , Yeast extracts including beer, wine ,MSG , Sour cream, Fermented soy bean products. Tyramine containing food have shown to delay the onset of sleep.
Still need help? Want to learn more? Visit the Sleep Help Page
Dr. Samvat is a highly sought after researcher on Sleep Health and Holistic Chiropractic Care. He presently operates Sleep Help Centres across Australia.
Great tips thank you.