4 Tips for a Healthier Sleeping Pattern

As I’ve matured with age, I have realized the importance of getting enough sleep daily. I now have a great appreciation for the benefits that come with going through the day, having had a good night’s rest.

I am one of those people that go to sleep and wake up early. If I’m not in bed by 9:30pm at the latest, I’m in trouble. I spend my day in recovery mode, trying to stay awake in meetings, a thought process that is a little delayed and struggling to perform at my optimum. During my varsity days, I suffered from Insomnia and severe headaches that had me frequenting clinics (but that’s a story for another day). It is therefore important that you do not ignore the signs, that you need help. Simple lifestyle changes could be your answer but if there are no changes do seek medical help.


Triggers of Sleeping Disorders

It is key to first understand what the triggers of sleeping disorders are. Healthonline.com advise on some of the common triggers:

1. Stress and Anxiety

Stress and anxiety often have a negative impact on sleep quality. It can be difficult for you to fall asleep or to stay asleep.

 2. Chronic Pain

Constant pain can make it difficult to fall asleep. Conditions like arthritis, chronic fatigue syndrome and fibromyalgia may cause sleepless nights.

3. Nocturia

Nocturia, or frequent urination, may disrupt your sleep by causing you to wake up during the night. Hormonal imbalances and diseases of the urinary tract may contribute to the development of this condition.

4. Allergies and Respiratory Problems

Allergies, colds, and upper respiratory infections can make it challenging to breathe at night. The inability to breathe through your nose can also cause sleeping difficulties.

Below are 4 of the key lifestyle changes I incorporated in assisting towards a healthier sleeping pattern:

1. Make sleeping a priority

Being deliberate and setting a bedtime that is early enough for you to get at least 7 hours of sleep. Keep a consistent sleep schedule for weekdays, weekends and during vacations.

2. Tracking my sleeping

The first step to overcoming a sleep disorder or problem is identifying and carefully tracking your symptoms and sleep patterns. Keeping a record of your sleep patterns and problems will also prove helpful if you eventually need to see a sleep doctor.

You can use a sleep diary or multiple tracking devices like a Fitbit verse.

Fitbit Versa from Takealot 

3. Maintaining a healthy active lifestyle

Keep active and make sure you do something that you enjoy. In that way it is easy to remain consistent and still enjoy the benefits of leading an active healthy lifestyle. The conventional gym is not for everyone.

4. Avoiding heavy meals late in the evening.

Experts, www.Healthline.Com, state eating late at night can lead to several health hazards like an increase in blood sugar levels, heart diseases, obesity, and acidity. Basically, the later you eat, the less your body is prepared to sleep, which can also have adverse effects on your memory and efficiency for the next day. Try stick to healthy light meals at night.

I’d love for you to share the measures you have taken to ensure a healthier sleeping pattern in the comments below.

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Mpho Ntontela

Health Editor

Mpho Ntontela is a mom, wife and career woman. As a senior project manager at one of the leading financial institutions, a model, motivational speaker and an aspiring businesswoman. She has grown an interest in fitness and health and strongly believes it starts with taking care of oneself before inspiring and influencing others. Her hobbies include spending quality outdoor time with her family, exercising and being in front of the camera.

1 Comment
  1. A topic very close to my heart, thank you so much for sharing how one can adjust to accommodate much needed sleep 💗

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