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Unlocking Sweet Dreams: Learn About Strategies To Improve Your Sleep.


Ways to improve your quality of sleep.

Welcome to this week's edition of our health Digest! Last email we spoke of the importance of warm up and cool down. This week, after a recent request from a member and a topic I too am interested, we look at ways we can improve sleep quality and sleep patterns. Improving sleep quality and ensuring an adequate amount of sleep is crucial for overall well-being.

How can I improve my sleep?

In general, adults need around 7-8 hours of sleep per night. However, the amount of sleep you need may vary depending on your age, lifestyle, and health. If you are having trouble sleeping, there are several things you can do to improve your sleep habits. Stick to a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and promotes better sleep. 
Create a sleep-friendly environment: Make sure your bedroom is dark, quiet, and at a comfortable cooler temperature. Use blackout curtains, earplugs, or a white noise machine if needed. Invest in a comfortable mattress, pillows, and bedding.
Avoid stimulating substances:  Limit or avoid caffeine, nicotine, and alcohol, especially close to bedtime. These substances can disrupt your sleep patterns and make it harder to fall asleep or stay asleep.
Establish a relaxing bedtime routine: Develop a routine that helps signal to your body that it is time to wind down. This can include activities like reading a book, taking a warm bath, practicing relaxation techniques, or listening to calming music.
Limit exposure to electronic devices before bed: The blue light emitted by smartphones, tablets, and computers can interfere with sleep. Avoid using electronic devices for at least an hour before bedtime or use blue light filters or apps that reduce the blue light.
Manage stress:  Elevated levels of stress and anxiety can interfere with sleep. Explore stress management techniques such as relaxation exercises, deep breathing, meditation, or journaling to help calm your mind before bed.
Exercise regularly: Engaging in regular physical activity during the day can help promote better sleep. However, try to avoid vigorous exercise close to bedtime, as it can increase alertness and make it harder to fall asleep.
Seek professional help if needed:  If you consistently struggle with sleep despite trying various strategies, it may be helpful to consult a healthcare professional. They can help identify underlying sleep disorders or provide personalised guidance for improving your sleep. Additionally, it's important to keep in mind that each individual is unique, and numerous elements, such as medications, can influence a person's sleep patterns.
In summary, maintaining healthy sleep habits can be achieved by changing small habits. However, it is important not to put too much pressure on yourself if the results do not meet your expectations. Stay tuned for our next episode, where we will delve into understanding the Role of Cardiovascular Exercise in Strengthening the Heart.