Tips To Good Quality Sleep

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  1. Create And Stick To A Strict Sleep Schedule

Maintaining a good circadian rhythm is one of the best ways to ensure you get good quality sleep every night. You, however, need to allocate at least 7 hours of sleep to enable the body and mind to relax and rejuvenate in readiness for the next day’s events. That said, you need to create a strict sleep schedule where you’ll go to sleep, and wake up, at the same time every day for the best results.

  1. Be Sure To Get Enough Sleep

energy

Health experts recommend getting 8 straight hours of sleep every day.  This gives the body enough time to rest and rejuvenate, hence improve your productivity the next day. Getting less than 6 hours of sleep can be disruptive in several ways. Most people who hardly sleep are almost always moody and fatigued. Getting enough and good quality sleep every day can, however, help prevent this, and promote good health in the long run.

  1. Have A Sleep Routine

sleeping

A regular sleep routine helps prepare the body/mind for sleep, allowing it to calm down and drift into sleep-mode.  Coming up with rituals that tend to help you calm down, such as taking a warm bath, listening to cool and relaxing music, and even reading a novel or magazine will help prepare your body for sleep even better. You might, however, want to avoid electronic devices, and especially smartphones and TVs that produce blue light. Blue light is linked to reduced production of sleep hormones, hence not recommended a few hours to bedtime.

 

  1. Be Mindful Of What You Eat Or Drink

hungry

Sleep experts recommend having your dinner 2-3 hours before bedtime. Having a heavy meal too close to your bedtime will only make it hard to fall asleep, let alone stay asleep.  You also need to avoid foods and beverages known to inhibit sleep – the likes of caffeine and alcohol.  Go for foods that promote sleep, such as a warm cup of milk, herbal tea, etc.

  1. Make Your Bedroom A Sleep Haven

sleep

Your bedroom should create just the right environment to promote sleep. It needs to be dark, quiet, and cool enough. The mattresses and pillows too need to be comfortable and support your body weight and form without straining any part of the body, take a look at these Tempurpedic Mattress reviews. This combination will see you dozing off the moment you hit the blankets. You also need to avoid bringing work to your bedroom, and only reserve it for sleep and sex alone.

  1. Be Active

Exercise

Regular body exercise is good for your health and sleep. Exercise helps keep blood moving while moving toxic materials through sweat. This leaves the body cells healthy, thus increasing the chances of sleeping well at night. You might however want to exercise during the daytime and not towards your bedtime.

  1. Learn To Manage Stress

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Stress and anxiety are some of the worst enemies for sleep. Stress will see you watch the clock for hours, toss and turn, and hardly get any sleep. Trying stress management activities, such as yoga, listening to relaxing music, or seeing a therapist might however help.

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