We all know that getting a good night’s sleep is the best way to start our day. Trouble sleeping is a problem that is increasingly common. More than 30% to 40% of adults will suffer from insomnia at some time in their lives. Lack of adequate sleep can reduce your ability to concentrate and absorb information. It may also affect your daytime performance, judgment, productivity and mood.
The most common causes of insomnia included:
- Caffeine and alcohol consumption
- Anxiety or depression
- Poor sleep habits
- Medical conditions
- Poor diet
- Change in your environment or work schedule
- Jet lag
- Lack of exercise
Some simple and effective strategies for a good sleep by Work Health Life:
- Cut down on caffeine. Caffeine is a stimulant that speeds up your system. Reduce your overall caffeine consumption (tea, coffee and caffeinated soft drinks), and eliminate it completely four to six hours before you go to bed.
- Quit smoking. Smokers tend to be lighter sleepers because nicotine, like caffeine, is a stimulant.
- Adjust your diet. Avoid late-night snacks and heavy dinners that make your metabolism work overtime and keep you awake. Sweets like chocolate and candy create an imbalance of high- and low-blood sugar levels, which can also disturb your sleep. Combat afternoon drowsiness by trading lunchtime carbohydrates (such as pasta) for lighter, high-protein food (such as fish and eggs).
- Exercise. Physical activity releases stress and produces endorphins, which are natural stimulants that decrease your reliance on other stimulants like caffeine. Even small amounts of regular exercise can be very helpful in making you feel more tired at bedtime. However, avoid extended exercise just before bed.
- Limit alcohol. Alcohol before bed may make you feel sleepy temporarily, but as the alcohol gets metabolized by your system, it disrupts the sequence and duration of your sleep state, in addition to altering the total amount of sleep you get.
- Take a bath. A hot bath before bed is both relaxing and an aid to sleeping. Your body temperature drops as the evening progresses, making you feel sleepy. Taking a hot bath raises your core body temperature. After your bath, the substantial drop in your body temperature promotes deep sleep.
Marytsa Beuns / Benefits Administrator / PEO Canada