Report from Bangkok Post dated 17 April 2012 :-
Assoc Prof Dittakarn Boriboonhirunsarn (sidbr@mahidol.ac.th) is a member of the Faculty of Medicine at Siriraj Hospital.
ESTABLISH A REGULAR SCHEDULE
The body's sleep-wake cycle is regulated by a "biological clock" in our brains and also by the body's need to balance the time we spend asleep and awake. Therefore, you should try and fix a regular time to go to bed and get up, including on weekends (or other days off work). Establishing a routine will boost your biological-clock function and help you get to sleep more easily.
SET THE MOOD AND CREATE THE RIGHT ENVIRONMENT
Design your sleeping area to ensure it has conditions conducive to slumber. Ideally, it should be cool, quiet, dark, comfortable and free from disturbances. You might consider buying helpful accessories such as blackout curtains, eye shades, ear plugs, a white-noise device or a humidifier. Also make sure that your pillow and mattress are comfortable and give plenty of supportive.
Some relaxing bedtime routines may also be helpful: having a hot bath and then reading a book or listening to soothing music, for instance. Some studies suggest that soaking your body in hot water before going to bed can ease the transition into deeper sleep. Also try to avoid mentally or physically stimulating activities before bedtime, like tasks related to your job, playing competitive games or family problem-solving. Getting involved in anything stressful close to bedtime can hinder quality sleep. Watching violent TV shows or news reports before bedtime could also make you too agitated to fall asleep.
EXERCISE
Exercise can be helpful for good sleep, especially if done regularly and not too close to bedtime. Complete your workout at least a few hours prior to bedtime. Doing strenuous exercise shortly before going to bed should be avoided since it increases your body temperature and will make falling asleep more difficult. A late-afternoon exercise session is the perfect way to help you fall asleep at night.
AVOID CAFFEINE, ALCOHOL AND NICOTINE
Caffeine (found in coffee, tea, cola-based soft drinks and chocolate) is a stimulant which remains in the body for three to five hours, even up to 12 hours, after ingestion. Avoiding the consumption of caffeine within six to eight hours of going to bed can help improve sleep quality.
Alcohol should also be avoided close to bedtime. Although many people think of alcohol as a sedative, it actually disrupts sleep, causing night-time awakenings which result in less restful sleep.
Nicotine is also a stimulant. Smoking shortly before going to bed makes it more difficult to fall asleep and can lead to poor sleep quality.
EAT WELL
Finish eating at least two to three hours before your regular bedtime. Eating or drinking too much may make you less comfortable when you're settling down for bed. Spicy foods, which may cause heartburn, should also be avoided. Although some people find milk or herbal, caffeine-free teas to be soothing and a helpful part of their bedtime routine, try to limit your intake of fluids close to bedtime to prevent the necessity of night-time visits to the bathroom.
Tips for a good night's sleep
Do you have trouble falling asleep or tend to sleep fitfully or find that you often wake up much earlier than you'd like? The following tips and techniques should help you address the problem.
Assoc Prof Dittakarn Boriboonhirunsarn (sidbr@mahidol.ac.th) is a member of the Faculty of Medicine at Siriraj Hospital.ESTABLISH A REGULAR SCHEDULE
The body's sleep-wake cycle is regulated by a "biological clock" in our brains and also by the body's need to balance the time we spend asleep and awake. Therefore, you should try and fix a regular time to go to bed and get up, including on weekends (or other days off work). Establishing a routine will boost your biological-clock function and help you get to sleep more easily.
SET THE MOOD AND CREATE THE RIGHT ENVIRONMENT
Design your sleeping area to ensure it has conditions conducive to slumber. Ideally, it should be cool, quiet, dark, comfortable and free from disturbances. You might consider buying helpful accessories such as blackout curtains, eye shades, ear plugs, a white-noise device or a humidifier. Also make sure that your pillow and mattress are comfortable and give plenty of supportive.
Some relaxing bedtime routines may also be helpful: having a hot bath and then reading a book or listening to soothing music, for instance. Some studies suggest that soaking your body in hot water before going to bed can ease the transition into deeper sleep. Also try to avoid mentally or physically stimulating activities before bedtime, like tasks related to your job, playing competitive games or family problem-solving. Getting involved in anything stressful close to bedtime can hinder quality sleep. Watching violent TV shows or news reports before bedtime could also make you too agitated to fall asleep.
EXERCISE
Exercise can be helpful for good sleep, especially if done regularly and not too close to bedtime. Complete your workout at least a few hours prior to bedtime. Doing strenuous exercise shortly before going to bed should be avoided since it increases your body temperature and will make falling asleep more difficult. A late-afternoon exercise session is the perfect way to help you fall asleep at night.
AVOID CAFFEINE, ALCOHOL AND NICOTINE
Caffeine (found in coffee, tea, cola-based soft drinks and chocolate) is a stimulant which remains in the body for three to five hours, even up to 12 hours, after ingestion. Avoiding the consumption of caffeine within six to eight hours of going to bed can help improve sleep quality.
Alcohol should also be avoided close to bedtime. Although many people think of alcohol as a sedative, it actually disrupts sleep, causing night-time awakenings which result in less restful sleep.
Nicotine is also a stimulant. Smoking shortly before going to bed makes it more difficult to fall asleep and can lead to poor sleep quality.
EAT WELL
Finish eating at least two to three hours before your regular bedtime. Eating or drinking too much may make you less comfortable when you're settling down for bed. Spicy foods, which may cause heartburn, should also be avoided. Although some people find milk or herbal, caffeine-free teas to be soothing and a helpful part of their bedtime routine, try to limit your intake of fluids close to bedtime to prevent the necessity of night-time visits to the bathroom.