How to have a good night sleep

March 22, 2018

How to have a good night sleep

Having a good night's sleep is essential for your quality of life and should be one of the first things you should worry about.

Sleeping well helps your body to fight diseases and improve brain function. Studies show that a good night's sleep makes you remember what you learned just before bed. In addition, a good night's sleep helps to decrease the rate of memory deterioration.

Here are some tips to ensure a good night's sleep.

  1. Exercise daily 

Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep. A post-workout burst of energy can keep you awake. Aim to finish any vigorous exercise 3 to 4 hours before you head to bed. 

  1. Look for Hidden Caffeine

Coffee in the morning is fine, but you should avoid caffeine in foods and drinks in the afternoon.  Even small amounts found in chocolate can affect your sleep later that night.

  1. Eat Right at Night

Don’t eat heavy foods and big meals too late. They overload your digestive system, which affects how well you sleep. Have a light evening meal and finish eating at least 1 -2 hours before getting in bed. 

  1. Lower the Lights and power down your electronics

Dim the lights around your home 2 to 3 hours before bedtime. Lower light levels signal your brain to make melatonin, the hormone that brings on sleep. Also, the soft blue glow of a cell phone, tablet, or digital clock on your bedside table may hurt your sleep. Turn off TVs, computers, and other blue-light sources an hour before you go to bed.

  1. Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. 

Keeping a regular sleeping schedule helps to regulate your body's clock and could help you fall asleep and stay asleep for the night.

  1. Relax and Clear Your Mind in the Evening

Put aside any work, touchy discussions, or complicated decisions 2 to 3 hours before bed. It takes time to turn off the "noise" of the day. Then, about an hour before going to bed, read something calming, meditate, listen to quiet music, or take a warm bath.

  1. Save Your Bed for Sleep

Your bedroom should feel relaxing. Don’t sit in bed and work, surf the Internet, or watch TV.

  1. Sleep on a comfortable mattress and pillow

Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Over time, it can fill with mold, dust mite droppings, and other allergy triggers. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up.



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