Still Exhausted After 8 Hours of Sleep? Simple Ways to Get More Deep Sleep

Stress seems unavoidable in a big city like Hong Kong. According to the 2019 Cigna 360 Well-Being Survey, 91% of Hong Kongers reveal that they are stressed, making Hong Kong one of the most-stressed cities in the world.

Stress takes a toll on your body and mind. We are well aware that chronic stress exposes us to risks of developing common mental health disorders, such as depression and anxiety disorder. Furthermore, stress can manifest itself physically causing disturbance such as -

• Chest Pain
• Gastrointestinal problems
• Musculoskeletal pain
• Women’s health issues

When stressed, people tend to overthink about things like work, relationships and money matters. These thoughts disrupt sleep patterns. Poor sleep could have a detrimental effect on learning, memory, metabolism and the functioning of endocrine glands, and could eventually lead to insomnia.

How to Sleep Better?

Lifestyle tips to improve sleep

1. Ensure bright light (sunlight or artificial) exposure during the day. It lengthens sleep duration and improves sleep efficiency, even for people with insomnia.
2. Blue light from smartphones and laptops makes your brain think it is daytime and reduces the release of melatonin, which helps give you deep sleep. Thus, it is advisable to refrain from watching TV or using smartphones two hours before turning in. Not possible? Try blue light blocking glasses, or blue light exposure protection apps like f.lux.
3. Napping during the day may not necessarily have a negative effect on your nighttime sleep. But if you find yourself feeling more tired after a daytime nap, try shortening your naps or quit the napping habit altogether.
4. Maintaining regular sleeping patterns (including on the weekends) can improve the quality of sleep in the long run.
5. A hot bath 1.5 hours before bed can help you fall into a deep sleep. If taking a bath is not an option, try taking a relaxing shower or soaking your feet in hot water.

Diet habits for a good night sleep

1. Caffeine consumption in the late afternoon or evening may prevent your body from relaxing and compromise sleep quality tremendously as caffeine acts as a central nervous system stimulant. Therefore, you should stay away from caffeine for at least six hours before bed.
2. Supplements like Ginkgo biloba, valerian roots and magnesium can help you relax and sleep well. Melatonin supplements are a popular sleeping aid to regulate circadian cycle which helps improve sleep. Just be sure to try these supplements one at a time.
3. No alcohol consumption before bedtime. It reduces melatonin production and causes sleep disruptions.

Exercise and sleep quality

1. Exercising regularly helps increase sleep duration and reduce symptoms of insomnia. That said, intense exercising too close to bedtime may cause sleep issues as it raises your body temperature and heart rate, and stimulates your nervous system.

Quality sleep is vital for optimal health. Try out these simple tips and stay on top of your wellbeing!

Sources:

1. Medical Express - How stress can affect your sleep
2. Healthline - 17 Proven Tips to Sleep Better at Night
3. Cigna - 2019 Cigna 360 Well-Being Survey Points to Holistic Needs of Hong Kong’s Sandwich Generation
4. Sleep Foundation - How The Timing of Your Workout Schedule Can Help Your Sleep Quality
5. Healthline - What is Melatonin
6. Healthline - 9 Natural Sleep Aids: Melatonin & More, Benefits, Risks
7. Webmd - Valerian: Uses, Side Effects, Interactions, Dosage, and Warning
8. Asia Care - Chronic Stress: Are we reaching health system burn out?