Health & Wellness

7 Tips for a Better Night's Sleep

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7 Tips for a Better Night's Sleep

Did you know that most healthy adults need seven to nine hours of sleep a night? Sleep is very important as it is the time when our brains reboot. It is the time when we can pause and allow our bodies to recharge so we’re ready for another day. Are you getting enough sleep? Sad to say, most people do not get their needed rest. Sometimes it’s due to some physical illness, psychological reasons, or change in body clock. Whatever the reason is, we must put importance to our time of resting as it affects our health and life in general. Here are some tips for a better night’s sleep you might want to try:


7 Tips for a Better Night's Sleep


Exercise

Studies show that exercising regularly improves sleeping pattern especially for people suffering from sleep disorders like insomnia. Exercising releases hormones that reduce stress. Most people having trouble sleeping are those who are suffering from anxiety or stress. This is one of the many connections of exercise and better sleeping.

Consistence

As much as possible, be consistent with the time you go to bed and the time you wake up. Make a bedtime ritual; take a warm shower, play your favorite comfort music, or read a chapter of a book before sleeping. If you do these rituals before you go to bed every night, they would signal your body that it’s time to sleep. Set a reminder on your phone to remind you that it’s time to call it a day. Sometimes you get too busy that you lost track of time. Forgetting to be in bed for a certain time consistently contributes to an erratic sleeping pattern. When it comes to going to bed and getting up, be consistent. Make it a habit.

Comfort

Make yourself comfortable so it’s easier to fall asleep. Set the temperature you like, wear comfy clothes, play the music that you find relaxing, turn off the light or set it to the right brightness, and choose the right mattress and pillows. For the best kind of pillows, consumers recommend this site. If you’re not comfortable enough, you will find it hard to fall asleep. Getting the right kind of sleeping environment helps you get a better night’s sleep. It will bring your mind into the “relax mode” instantly.

Disconnect

Turn off your gadgets at least one hour before bed time. According to Doctor Charles Czeisler of Harvard Medical School and Brigham and Women’s Hospital, “Artificial light exposure between dusk and the time we go to bed at night suppresses release of the sleep-promoting hormone melatonin.”

Turn off your television, your laptop, your phone, or gaming gadgets an hour before your set bed time. This will also help relax your mind as you will not be thinking about work, or be exposed in the news, media or games.

If you want a good night’s sleep, disconnect.

There are many other ways you can try to help you get the sleep that you have always longed for. Some people diffuse their favorite scents, turn on music or shut off depending on their preferences. Some leave the light on while others can sleep better in total darkness.

How about you? Do you have tips for a better night’s sleep?

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7 comments

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  1. This is super useful and helpful my dear!!! :D

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  2. Lovely post dear! Have a great weekend! xx

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  3. Useful tips! thanks :)
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  4. Dear Lux, An excellent post here. I appreciate all the tips and especially the one about putting the devices away about an hour before bed time. I need to work on that one! :-) I hope all is well with you my friend! Very best regards from Seattle!

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  5. I need all of these tips. Sleep is really a big trouble for me. Thanks for sharing.

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  6. Great tips here, Lux! Thanks for sharing!

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