Apr 26 2024, 01:31 AM, updated 4 months ago
We can improve the quality of our night time sleep by cultivating good lifestyle and sleep habits. Being worn out as your head hits the pillow is often a good recipe for a great night’s sleep!
At the same time, illness, injury and pain may affect your sleep routine and quality. Try to identify the things that you do before bed that might help you obtain a good sleep.
The following is general but no means comprehensive list of considerations and measures we can take to enhance sleep quality: Maintain a regular sleep schedule (sleep routine);
if you had to change your sleeping times due to an evening or overnight shift, avoid sleeping for long hours post shift as this will affect your sleep at night.
Take short naps of between 30 to 45 minutes if you have to so that you are able to fall back into your sleep routine.
if you know you have to work a night shift the next day, you can either go to bed later than usual the night before or sleep in for an extra hour or two in the morning. This can help you avoid feeling tired when your shift begins.
You can also take a short nap just before the shift to freshen yourself.
Avoiding stimulating beverages such as sugary and caffeine-containing drinks just before bedtime. Some may find it easier to fall asleep with a warm glass of milk. Alcohol should be avoided as they affect sleep latency and quality. Avoid smoking at night as it is a stimulant.
Avoid heavy meals or a full stomach. Maintain a conducive environment for sleeping (i.e. bedroom).
A dark, quiet, cool environment is generally preferred but some may prefer mild illumination (i.e. night lamp) or smoothing music. Strong scents, loud music and bright lights should be avoided.
Engaging in smoothing activities such as a warm bath or massages before bedtime may help you to relax physically or mentally and thus aid sleep.
Regular exercise and physical activities can improve sleep quality but you should refrain few hours before bedtime.
Keeping Track of Sleep The Sleep Diary is a useful way for us to monitor our sleeping habits and identify factors or situations which may enhance or degrade the quantity and / or quality of sleep.
The diary can also give you a rough idea of your sleep pattern and aid you to achieve a better understanding of your body and your biological clock.
You can then use this information to manage your schedule and work-rest cycle to minimize fatigue and maintain health.
Conclusion :
A good night’s rest is vital for our continued body and mental function. Sleep can be disrupted by many factors, which in turn affect your biological clock and disrupt your health, alertness and sense of well being.
In addition, this will tantamount to poor work performance and social behaviour, leading to reduced operational readiness and effectiveness.
Take charge of your sleep today and start measures that will allow you to reap the maximum quality, quantity and sleep duration and manage factors that impact negatively on quality and quantity of your sleep.
This post has been edited by plouffle0789: Jun 29 2025, 12:29 PM
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