10 Ways to Make This the Year You Sleep Better

When people make their resolutions at the beginning of each year, the majority of their goals will be pegged on aspects such as losing weight, eliminating stress, healthy eating, exercise, and working out, among other aimed at doing away with bad habits and improving productivity.

Unknown to the majority of these people, making sleep a resolution can be the best way to optimize efforts which are aimed at achieving any of the above listed goals. You will be surprised to learn that sleep is closely related to the problems of weight loss and weight gain, it affects energy levels and subsequently work outs, it will affect the choice of healthy foods, and will provide the motivation to accomplish many other tasks.

Getting sufficient and high quality sleep has through studies been shown to promote healthy body weight, to aid in the making of smart food choices, to help in management of stress, to facilitate learning and memory, to aid in problem solving, to ensure that the brain works optimally, and to finally improve attention.

By setting yourself to achieve the goal of getting quality sleep, it can become a resolution with its own advantages and which is practicable. Sleep is actually measurable in terms of amount in hours. It forms the basis of mapping out realistic steps and tracking the progress made to ensure sufficient and quality sleep.

These 10 steps will ensure you get better quality sleep in 2015 and better health overall.

a.         Set the goal to get better quality sleep

Clearly identify with the goal which could be ensuring that you get a solid eight hours of sleep each night.

b.         Develop the required motivation

By consciously thinking and living the goal identified, it forms the first step towards building the motivation required. The individual will find it easy to kick off with the goal and continue towards making it a habit with adequate motivation.

Identify the benefits that you stand to gain after completing the goal so that they act as the source of motivation. Draw up a list which can be used to remind you of these benefits. The list should be at an accessible location.

c.         Make the plan and start off

Chronologically outline the steps required to arrive at the goal of better sleep. It is much easier to achieve any goal by beginning with gradual changes until sufficient change has been made. These gradual steps must be actionable and should never be put off since it will break the momentum made.

d.         Sleep proof the bedroom

The bedroom should only serve the purpose if getting quality sleep. All effort should be made to make it a place that encourages sleep. Factors such as light, temperature, noise and distractions will distract you from getting adequate sleep. The room temperature should be cool, beddings should be clean and breathable, limit electronics and disruptive light in the bedroom, and finally de-clutter the room to encourage falling and staying asleep.

e.         Practice some sleep inducing techniques

These may form good strategies that will help you shut out the world and fall asleep. The techniques can be relaxation, progressive muscle relaxation, deep breathing, and even stress reducing techniques carried out right before bedtime.

f.          Try avoiding use of electronic and other gadgets

Studies have pointed out that electronics such as TVs, tablets, e-readers, laptops and smart phones have sleep disrupting effects on the body. The light emitted by these devices affects the body’s sleep clock and creates mental distractions. Reducing evening electronic use may be helpful towards achieving better sleep.

g.         Keep checking progress

Monitoring progress helps in accomplishment of any goal. If possible, set calendar reminders to help evaluate progress made towards achieving the goal. It has even become easier to tack progress through sleep tracking apps and even wearable devices.

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Somnowell Inventor - Visiting Professor Simon Ash FDS MSc MOrth BDS

Prof. Ash is the inventor of the highly successful SOMNOWELL Chrome device for snoring and sleep apnoea.

The Somnowell Chrome is made to exacting standards in the Somnowell laboratory under the supervision of Visiting Professor Simon Ash. Prof. Ash and his master technicians create each Somnowell Chrome device using their wealth of experience and expertise.

Prof. Ash works at the forefront of his profession. He is a Consultant and Specialist Orthodontist with over 30 years clinical experience, with a special interest in sleep related breathing disorders, TMJD, and bruxism. He currently works in Harley Street London and two private hospitals in London as part of a multi-disciplinary team managing snoring and sleep apnoea, and is Visiting Professor of Orthodontics at the BPP University.