A recent study revealed that are a lot of Hong Kong citizens have sleep problems or insomnia. There are many reasons behind sleep deprivation, but the most cited one is stress. So, here are some tips that will help you snooze easily and have a good night sleep.
Power Nap
The sleep scientist and author of "The Sleep Diet" and "The Complete Guide to a Good Night's Sleep" Dr. Carmel Harrington reveals people feel sleepy around 3 p.m. to 5 p.m. At these times, they should take a power nap, which is a perfect way to make them more alert, per the South China Morning Post.
Harrington suggests taking a nap not exceeding 20 minutes, which will never put you in a deep sleep, will help you get through the day. The sleepy head should set the alarm, get up once it goes off, and do some physical exercise for a few minutes to wake your body up. The expert assures that taking 20 minutes nap will not affect your sleeping ability at night.
Vitamin B Supplement
The Integrated Medicine Institute naturopath Philip Watkins reveals taking a high-quality Vitamin B supplement will help people stay awake in the afternoon and have a good night sleep at night. He explains this supplement has thiamine (B1), biotin, vitamin B6, and vitamin B12 that help the body "create and sustain" energy and cognitive health.
Watkins recommends taking Vitamin B supplement one capsule after breakfast and another one after lunch. He adds that it can quickly turn your tough day into an easy one.
Sleep Routine
It is tempting to stay awake at night when you don't have work or school the next day. But, Push Doctor's online GP Dr. Prudence Knight says ruining your sleep routine can affect your ability to sleep in a few days.
"Our bodies love routine and follow a circadian rhythm," he says, via Irish Examiner. It is affected by hormone levels that change throughout the day.
If your body follows a sleep pattern, it will help you to get out of the bed in the morning easily, and stay alert during the day. In the evening, the sleep hormones will make you feel tired, and make you doze off without difficulty.
Avoid Midday Caffeine
Some people opt to drink coffee in the afternoon if they feel sleepy. But, Harrington suggests you should avoid taking caffeinated drinks after noon.
"When we have coffee at the wrong time of the day it can wreak havoc on our sleep," she says. Depending on a person's metabolic rate, she explains coffee can take up to eight hours before it leaves your body.
Hence, it aids to give you a hard time to sleep at night. So if you want to have a good night sleep, avoid caffeine after midday - especially if you are over 35-years-old, when metabolic rate starts to slow down.
