The Mt Kenya Times 
Improving Sleep Quality
By David Ndirangu
Worth Noting:
- Keep the bedroom at comfortable temperature. Keep it quiet and without very bright light at bed time. No heavy meals, alcohol and caffeine drinks like coffee late in the day. Have regular physical exercises but not too close to bed time due to the stimulation effect of exercise which increases alertness hormones like epinephrine and adrenaline.
- Do not take too much liquids at night which might result in frequent visits to the bathroom. Make the bed comfortable – with covers leaving enough room to stretch and turn comfortably without being entangled.
- Wind down and clear your head. Residual stress, worry and anger from your day can make it difficult to fall asleep.
Research has shown that approximately seven to eight hours of uninterrupted sleep per day are needed for a healthy adult to be said to have had a good night’s sleep. That is falling asleep about thirty minutes after going to bed and sleeping through the night – maybe waking up only once during the night.
For you to enjoy a good night’s sleep, try; Sleeping and waking up at consistent times helps your sleep-wake up loop (also called circadian rhythm) that functions on a set loop aligned with sunrise and sunset.
Avoiding napping in the late afternoon and evening. Limit your naps to fifteen to twenty minutes.
Following a good bed-time routine; relax before bed-time by reading a book, listening to soothing music and take a warm bath. Do not watch television, use a computer, cell phone or tablet in the bed room. In other words reduce blue light exposure at least two hours before bed time – the light makes it difficult for one to fall asleep.
Increase your exposure to light during the day. Daytime light exposure can improve your sleep quality. Take your work breaks outside in the sunlight and let as much as possible natural light into your home or workspace.
Keep the bedroom at comfortable temperature. Keep it quiet and without very bright light at bed time. No heavy meals, alcohol and caffeine drinks like coffee late in the day. Have regular physical exercises but not too close to bed time due to the stimulation effect of exercise which increases alertness hormones like epinephrine and adrenaline.
Do not take too much liquids at night which might result in frequent visits to the bathroom. Make the bed comfortable – with covers leaving enough room to stretch and turn comfortably without being entangled.
Wind down and clear your head. Residual stress, worry and anger from your day can make it difficult to fall asleep.
Some people worry so much about not being able to sleep even before they get into bed such that lack of sleep becomes a habit. ‘Stay out of your head’ – try to avoid stressing yourself over your inability to fall asleep. Avoid constantly checking the time while in bed.
Having difficulties falling asleep easily, you can try the following; – breathe from the stomach other than the chest to activate a relaxation response. This aids in lowering the heart rate, blood pressure and stress levels to help you to drift to sleep. You may also while lying flat on the bed, keep your eyes closed, place one hand on your chest and the other on your stomach and breathe in through the nose and out through the mouth. If this does not work, lie on your back legs crossed, arms relaxed on your sides and eyes closed. Concentrate on your breathing for about two minutes until you feel relaxed.
You may find that you usually lose sleep in the middle of the night, get anxious and restless often with a certain great idea occupying your mind which keeps you awake until day break. In such situations, it is advisable to write down the idea on paper and try not to think about it until the following day.
Sleep disorders like sleep Apnoea, Restless Legs Syndrome (RLS) and Periodic Limb Movement Disorder (PMLD) have been identified by scientists as some of the serious sleep disorders that can cause persistent lack of sleep.
Persons with Apnoea experience short intervals of not breathing while asleep accompanied by loud snoring and gasping for breath. A person suffering from sleep Apnoea needs to sleep in a position that allows the airways remain open. The doctor can also prescribe a device called Continuous Positive Airway Pressure (CPAP).
Those who suffer from Restless Legs Syndrome (RLS) feel like there is tingling, crawling or pins and needles in one or both legs while asleep. They are advised to seek medical attention.
PMLD causes a person to jerk and kick their legs every twenty to forty seconds during sleep. Taking warm baths, relaxation exercises and following prescribed medication helps in controlling this condition.
By prioritising a good night’s sleep you will be playing a great role in optimising your overall good health.
David Ndirangu Bsc. International Business Administration (USIU- A) CPA (K). Business Management Consultant and Author of the book; This is DAVE. Email: ndirangudavid2023@gmail.com
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