5 Steps To A Good Night's Sleep

[Leana]

For some people, getting a good night's sleep is a luxury. But poor sleep is not only bad for your body, it can also affect your mood. How to have a good sleep? It's actually just five steps.

1 Quality over quantity​

Many people insist on getting seven to eight hours of sleep a night, but the quality of your sleep is far more important than the duration of your sleep. First, sleep is made up of multiple components. For example, if I were a nutritionist and I said to you, "It doesn't matter what's on your plate, as long as you weigh it," you'd probably laugh at me. Also, the amount of sleep people actually need varies from person to person. So a one-size-fits-all approach won't help.

2 Bed time, not screen time​

Here are a few reasons to wind down and limit screen time before bed. It is well known that exposure to bright light, especially from screens, before bedtime can inhibit the body clock mechanism that helps you fall asleep. Another problem with keeping these devices next to your bed is that you might be tempted to check your emails, text messages or social media pages. You might be thinking: "I have to catch up" or "Someone's already done all sorts of things". Then you find yourself so stuck that you can't relax or fall asleep. It's a good idea to keep these devices out of sight.

Replenishment naps are helpful; too long can be counterproductive.

3 To snooze, to snooze right​

Your body clock controls when you fall asleep and ideally wake up. A sleep routine, that is, going to bed and waking up at a set time, is crucial. For example, if you don't get a good night's sleep and then take an uncharacteristically long nap in the afternoon, you may wake up feeling groggy, sluggish, and generally feeling a little sick for a while.

So if you're not getting a good night's sleep and want to take a nap in the afternoon, don't take too long, about 20 minutes. Replenishment naps are helpful; too long can be counterproductive.

4 The importance of body temperature for sleep​

Try to avoid raising your body temperature before going to bed. The body wants you to cool down before bed and will lower your core temperature in preparation for falling asleep—it's all part of the circadian clock's self-synchronization. Try to avoid strenuous exercise a few hours before bed—this will send your adrenaline high and make it harder for the body to relax and cool down.

It doesn't hurt to take a cold shower, either. This doesn't do much to cool your body down. But we've found that taking a warm bath before bed can be counterproductive. If you take a hot shower, try to cool yourself down as quickly as possible.

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5 Nutrition​

A balanced diet recommended by a nutritionist is very important, but generally speaking, you don't need any special foods to help you sleep. However, you should pay attention to the timing of your meals. Just be sure to avoid heavy meals right before bed, try to keep dinner time to a minimum, and avoid late-night snacks, as this may disrupt your body clock.

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