There are few things in life that make one feel as refreshed as a good sleep and it’s no wonder the world almost comes to a standstill when sleep eludes us. A power nap for instance energizes us so much it is simply amazing. Many people walk into a doctor’s consulting room complaining of sleepless nights; sometimes it’s subjective but in many instances the patient has a valid point.
Sleeping soundly night after night is a blessing and some of my favourite people seem to have found the secret to uninterrupted sleep so I picked their brains on tips to the miracle land of sleep. For those of us who snore like a trumpet on a mission to break down the walls of Jericho, maybe it’s time to take a close look at our health.
Together let us review simple common sense ways of making our sleep more restful hence waking up healthier and happier each day.
1. Is your room sleep ready?
a. A well ventilated room with minimal lighting is ideal and a firm mattress will ensure you do not wake up with aches and pains. Avoid watching TV in bed since you will definitely strain your neck and begin a cycle of pain. A little background music is the most you can indulge in. Never listen to radio programmes that may engage you all night.
b. Your bedroom is no extension of your office or living room, keep work and clutter away from here.
2. Relax and prepare for sleep
a. We can’t escape the fact that for most things that we do preparation is key and sleep should be treated as such. As often as possible sleep at the same time especially if you have challenges falling and remaining asleep.
b. Take a walk after supper and follow it up with a luke warm shower.
c. Enjoy a few minutes (even 5 minutes is satisfactory) of “me time” where you relax, go over the day’s events, plan for the next day and practice some deep breathing exercises.
d. A short bout of sex especially for men may enhance sleep.
3. What you eat and drink are important
a. Dinner is no time to stuff yourself with food. It makes you uncomfortable and sleep may be difficult. Spicy and oily foods should be avoided as much as possible in the evening and alcohol and caffeinated drinks such as tea and coffee taken late in the day may just be what your doctor asked you to guard against.
b. I hope you don’t plan to lie down within two hours of a meal because it may predispose some people to “heart-burns”, which could keep you awake all night.
4. Manage your time appropriately
a. When all is said and done feeling overwhelmed causes stress and may keep you awake. Plan your day and prioritize your activities so that at the end of the day you would have covered the most important aspects.
b. Engage in a regular exercise programme which will make you healthy so that you can do more in less time. Whenever you have a problem with managing your time I suggest you start exercising immediately.
5. Care for your teeth
a. Mouth and teeth hygiene is much more important than you can ever imagine. Anyone who has stayed awake all night with a toothache will need no reminders. It’s called learning the hard way.
b. Make sure you brush your teeth at night before you sleep. Quite often bacteria have a long stretch of time to cause havoc at night. Spit out the toothpaste but do not rinse your mouth with water, this ensures you have a protective layer of fluoride for instance to protect your teeth.
6. Keep your heart safe
a. It’s been suggested that if you have to pop an aspirin a day then bedtime may be ideal to reduce your risk of clot formation.
7. Snoring the roof down
a. Many of us snore like there is no tomorrow and there is nothing that makes insomnia as painful as listening to the trumpet blowing from someone’s nostrils close by.
b. Sometimes losing some fat will reduce snoring and that will help the snorer get more restful sleep. A few people will need professional help to manage their snoring appropriately.
8. Any medical conditions?
a. Some medical conditions such as diabetes, urine infection, high blood pressure and prostate challenges will announce their presence by ensuring you make several trips to the bathroom that disturb your sleep.
So when you want to wake up healthy and happy, try these steps and if your sleep does not improve then you may seek professional care. Shift workers who need to sleep during the day may have challenges but it is important they make time to sleep instead of spending the day sightseeing and shopping.
AS ALWAYS LAUGH OFTEN, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)
Dr. Kojo Cobba Essel
Moms’ Health Club
(dressel@healthclubsgh.com)
*Dr Essel is a medical doctor, holds an MBA and is ISSA certified in exercise therapy and fitness nutrition.
Thought for the week – “breast cancer is rare in males but it is worthwhile for every man to examine his breast at least once in his lifetime.”
References:
1. Men’s Health Magazine. October 2014 Edition.
