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7 Tips For Better Sleep

March 26, 2019

7 Tips For Better Sleep

Sleep is as vital to your health as almost any other factor you can think of. Sleep deprivation brings about a decline in mental and physical well-being. As the maxim goes ‘you can’t cheat nature.’ Sleep is one of those debts you’ll expect your body won’t simply forgive you for owing. However, many people still can’t get a quality night rest. This becomes particularly worrisome when you make time to sleep but find yourself tossing around the bed. Below are seven excellent sleep habits you can inculcate to sleep better.

  • Stick to a schedule:
  • It is recommended that adults get up to 8 hours sleep in a day. Asides the length of your sleep, you’ll also need to monitor the timing if you want to avoid sleep troubles. Endeavor to have a fixed bedtime and stick to it. Your bedtime on weekends should also be very close to your bedtime on regular days. Such consistency reinforces your biological clock and makes it easier for you to initiate sleep.


  • Avoid sleeping for too long during the day:
  • Sleeping during the day may make it difficult for you to sleep at night. If you must take a nap during the day, it should be no more than 30 minutes long. Also, your daytime nap shouldn’t come late in the day.


  • Watch your diet:
  • Going to bed heavy or hungry could lead to sleep troubles. This is why it is important to avoid heavy meals late in the night. Furthermore, eating very close to your bedtime is generally a bad idea. Asides the timing, you should also avoid stimulants such as caffeine or nicotine. They work to keep you awake and their effects could take a long time to wear off.


  • Remodel your room:
  • Your sleeping environment greatly affects your sleep. Your bedroom should be as light as possible if you want to avoid sleep troubles. You’ll also need it to be quiet, cool, and dark. Many people also advise leaving a television out of your bedroom because exposing your eyes to light-emitting screens before bedtime could affect your sleep.


  • Exercise daily:
  • Living a sedentary lifestyle could have an impact on your sleep routine while sports and exercise help you sleep better. Exercise is even more effective for your sleep when you do it in the evenings. However, it shouldn’t be just before your bedtime.


  • Worry less:
  • If your mind is in a constant state of turmoil, sleeping would be predictably harder. As much as possible, you should try to free your mind before going to bed. Look for an activity that could help you relax, be it music, reading or anything else. Engage in the activity before bed and postpone all your worries till the next day, at least.

  • Shower at bedtime:
  • This tip is particularly useful in the summertime. A cold bath would prove relaxing and provide the needed comfort, making sleep initiation easier.

    Finally, if your inability to get a quality night sleep becomes persistent, you shouldn’t hesitate to seek medical help. The disorder could be a medical condition and treating the condition may be your only ticket to better sleep.    





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