Experiencing Optimal Rest: Seven Strategies for a More Vital Night's Slumber - Maximizing the Benefits of Your Shut-Eye
Snoozing sounds like more than just beating exhaustion for many folks. The manner in which we snooze significantly influences our health and general well-being. A restful slumber is vital for good mental health too. Numerous restless nights can Mess with your inner peace, and an anxious mind can hinder a good night's rest, creating a never-ending cycle. Prof. Dr. Kneginja Richter, a heavyweight in Psychiatry, Psychotherapy, and Sleep Medicine, spills the beans on 99 sleep and psyche concerns in her guide "Snoozing Peacefully, Mentally Strong!" (available from August 28). She shares her top seven recommendations for better sleep below:
- Cool Down (Temperature Regulation)
Temperature plays a significant role in sleep, as anyone who's ever grappled with summer nights can attest. To hit the hay, the body needs to chill out. According to Prof. Richter, just a half-degree Cooler body temp can do the trick. Her advice: Take a cue from the clever Egyptians who slept on chilly stone floors with damp rugs. Alternatively, soak a bedsheet in cold water, squeeze it out, and use it as a blanket. The ideal bedroom temp, according to the doc, is 16 to 18°C.
- Quiet the Mind (Mindfulness Techniques)
On those insomniac nights, thoughts can race at a furious pace, resulting in a never-ending loop. The more you think, the shorter the night gets. Prof. Richter believes this is due to unfinished business. Her secret: Put your daily worries or work on hold for 2 hours before bed. A notebook helps, jotting down your concerns each evening and keeping it outside the bedroom. This can become a bedtime routine, helping clear your mind and leave your worries outside the bedroom.
- Embrace Your Rhythm (Body Clock)
Everyone has unique sleep requirements. Broadly, people can be categorized into night owls (working late, lazy mornings) and early birds (hitting the hay early, productive mornings). Prof. Richter emphasizes recognizing your chronotype. "Running against your body clock isn't helpful. Over time, it reduces focus and increases sick days," she cautions. She suggests using your most productive time for important tasks.
- Sleep-in Occasionally
Prof. Kneginja Richter advises catching up on zzz's at least once a week - no alarms or morning rush. But she warns against oversleeping. This can result in extended snoozing instead of rising. If you awaken naturally, it's best to get up and roll with the day.
- Fitness Boosts Sleep Quality
Regular exercise greatly improves sleep. Sitting too much wrecks your slumber, according to Prof. Richter. She explains, "If we don't exert ourselves during the day, we don't release stress well and are out of balance." She adds, through exercise, we shed our anger, wrath, and personal enmities instead of carrying it to bed. However, the doc recommends allowing ample time for relaxation before bedtime.
- Don't Check the Time
What to do if wake up during the night? "Stay in bed and keep sleeping," she suggests. And: Never glance at the clock. "If you see how little time you have until the alarm, you'll be sabotaging your sleep," she warns. She advises lying still in the dark and trying to nod off again. If that fails after about 30 minutes, she suggests doing a mundane activity, without bright lights.
- The Perfect Sleep Environment
A cozy slumber also requires a comfortable bedroom environment. This includes darkness (blackout curtains, blinds, or shutters) and proper bedding (a great mattress, plush pillows, and a duvet that feels secure). Prof. Richter emphasizes banishing the TV and work desk from the bedroom.
In her guide, Prof. Dr. Kneginja Richter advises individuals struggling with insomnia to put their daily worries or work on hold for two hours before bed, employing a notebook to jot down concerns and keep it outside the bedroom, which can aid in quieting the mind and improving sleep quality. Furthermore, she suggests embracing one's unique sleep rhythm, recognizing if one is an early bird or a night owl, advising against running against one's body clock as it reduces focus and increases sick days.
