Getting better quality sleep improves your physical, mental and emotional well-being
Part of maintaining a healthy lifestyle is to have a good night’s rest. Yet, in an environment that demands our constant attention to keep pace with an overwhelming amount of information as we pursue our life goals, getting quality sleep can be a challenge.
According to a 2019 survey by AIA Vitality, 53 percent of employees in Malaysia sleep less than seven hours each night, with 14 percent experiencing poor or very poor quality sleep and 17 percent feeling tired and fatigue on a daily basis.
The survey cited long working hours, as well as increased after-hours work connectivity and work-related stress, as factors contributing to sleep problems among Malaysian workers, increasing their risk of developing severe mental health conditions.
Sleeping well is important for our overall well-being. Among many other benefits, high quality sleep allows us to function properly during our waking hours by restoring our energy and boosting our immunity, performance and productivity.
If you have trouble sleeping, know that there are many ways for you to rest better at night.
One of which is to maintain a regular sleep/wake cycle, even on weekends. Do it right, and you will be able to have enough sleep constantly thanks to your biological clock that has been programmed to your bedtime routine.
You should also learn to wind down at night, because stressing out over your inability to sleep will make it worse. Take your time to relax by reading a light wattage book, listening to soothing music, doing light stretches and performing deep breathing.
If you tend to get engaged with online activities and social networking at night, then it is advisable to set aside your mobile devices at least an hour before bed. This is because the bright lights coming from these gadgets can trigger your brain to stay awake and alert.
Similarly, avoid excessive stimulants such as caffeine, alcohol and nicotine at night, for they can prevent you from getting proper rest.
Should all else fail, consult a doctor or a sleep expert. This can help you to discover any underlying problems, such as insomnia or sleep apnoea, and get them treated before they worsen.
