A restless sleep or difficulty in getting a good night’s rest can affect your entire day and make you fatigued and irritable.

If you’re looking for some tips for a better night’s sleep so you can feel full of energy and productive we’ve put together some of our top five ways to sleep soundly.

Figure out your natural sleep cycle

This might sound challenging to work out however your body has a natural sleep cycle and if you can figure it out and sync your sleeping with this cycle you will feel refreshed and ready to take on the world.

Your sleep cycle is also called your circadian rhythm and tapping into this rhythm can make the world of difference to your sleeping patterns. As well as this, to ensure you’re ready for sleep it’s important to try and go to bed at the same time each night, avoid sleeping in (this will affect your sleep-wake rhythm), only nap for short periods of time and avoid the temptation of snoozing before bed.

Keep it light during the day and dark at night

An easy way to get your sleep on track is to expose yourself to bright sunlight in the morning and throughout the day to make yourself alert and avoid bright screens and lit devices in the evenings before you go to bed.

As well as this, creating an environment which is cosy, dimly lit and relaxing in the evening will stimulate the sensation of sleepiness and encourage sleep.

Be active during the day

Exercising and being active during the day will speed up your metabolism and promote sleep in the evening.

You don’t need to run a marathon, even light exercise will help to promote sleep so just getting out and going for a quick ten minute walk will make a massive difference to your sleep.

Limit big meals and avoid caffeine

Digestion can make it difficult to sleep so if you have a big dinner that is full of rich foods within two hours of going to bed be aware you will need to give your body adequate time to digest properly.

Limit your intake of big meals and avoid caffeine if possible in the afternoons and evenings to encourage your body to sleep. You can also avoid drinking alcohol and liquids ahead of sleep as breaking your sleep cycle to use the toilet can affect your sleep patterns.

Meditate and relax before bed

Stress and anger can cause issues with sleep, so if you are trying to calm your overstimulated brain you might consider a quick meditation before you sleep to clear your mind and get you ready to sleep.

Deep breathing and freeing your mind off work worries or stress will allow you to keep calm and promote sleep naturally.

If you would like professional medical advice on ways to improve your sleep or to take charge of your health why not arrange one of our men’s or women’s health screening services today. To arrange a health screening get in touch with The Medical Concierge team to book an appointment +65 6679 7867 or email us customercare@tmcg.com.sg to ask for more information.