Category: Health and Sleep

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How To Have A Perfect Night’s Sleep

With the rise in the number of people experiencing sleepless nights problem, you will realize that the number of articles that have been written out there on how one can have a perfect night has drastically increased. But you will notice that not all the better sleeping tips were given there will apply to you. But one sure benefit that you stand to gain from them is that you will start paying attention to your lifestyle. You will also change your habits in an endeavor to ensure that you are sleeping better.

But one thing that is important to know is that sleeping better or in some instances having a good night, is a multi-step process that involves one taking some measures. Some of those steps include: changing one’s diet, exercising appropriate routine and having a good sleeping schedule. The following tips that we are going to give below, if put into practice properly will go a long way in ensuring that you always get a perfect night sleep.

Ways to have a perfect night’s sleep

1. Ensure that you use your bedroom properly

Your bedroom should always be used for sleeping. But if you observe keenly, you will realize that many individuals will use their bedrooms as multi purpose playrooms. They will use their bedroom to eat with their children, play with them in their and even watch television in the bedroom before they go off to sleep. This is not right. The Sleep Holic recommends that you train your body that when you get into your bedroom, you are supposed to go there to get rest and sleep. If your body is trained on this, then the moment you go into the room you will automatically fall sleep a few minutes after getting in bed.

2. Keep electronics out

If you want to have a perfect night of comfort and sleep, it is advisable that you keep all electronics out of the bedroom. It is advisable that you conclude all the business of watching television before you leave the living room and ensure that you are done with playing with the internet while you are in the study. When in your bedroom concentrate on sleeping. Always keep the lights deem and if you have to read something, use a table lamp for it.

3. Keep the bedroom clutter free

Ensure that your bedroom is properly arranged, ventilated and that it is clean always. The temperature should be regulated; it should not be too hot or cold as either one of them is more likely to disrupt your sleep. Maintain a temperature of about 20 degrees Celcius and avoid sleeping close to an air conditioner.

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Tips on how to sleep comfortably

It is necessary that our bodies get rest after a long day of working. Sleep helps the body rejuvenate so that we can start the next day feeling energetic and alert. The Sleep Advisor cautions that not having enough sleep can make one irritable and unwell. The following are tips on how to sleep comfortably so that your body gets the down time it needs.

How to sleep comfortably

Establish a routine and stick to it

This involves following an exact sleeping time at the end of your day and a wake up time the next day. Having established this routine, your body will automatically adapt to it. This will make it easier for one to sleep comfortably and wake up feeling fresh.

Take shorter naps

Naps during the day are necessary to give you the energy to go on throughout the rest of the day. The problem is when one takes very long naps they tend to disrupt their sleep pattern. This may result to one not sleeping well at night. To get better sleep take shorter naps during the day or better still the naps can be avoided if not necessary. This will mean that you will have plenty to sleep at night.

Watch what you eat

You should be mindful of what you eat before going to bed. Things to be avoided include caffeinated drinks which should be stopped at least six hours before bedtime. Caffeine tends to keep one awake hence could prevent you from sleeping comfortably. Besides that, one should watch what they eat. Meals should be taken at least three hours before bedtime. This is because the digestion process tends to be slower during the evening and it makes it difficult to sleep when food has not been digested. On the other hand, one should also avoid sleeping on an empty stomach since hunger pangs may make them wake up in the middle of the night to eat or keep them awake.

Your bedroom

One should try as much as possible to sleep in a dark room. The room should also be away from noise such as stairs since they may disrupt your sleep should people use them at night. Alternatively, if that cannot be avoided one can opt to use ear plugs and an eye mask to make them sleep comfortably. The room should also be properly ventilated and free from clutter as well.

Your bed and mattress

These two play a major role when you sleep. One should invest in a good mattress to help them sleep comfortably. The bed should also be firm to avoid it making creaky noises when one turns which could wake them. a good mattress will also ensure that one does not develop back problems from sleeping on the mattress.

Opt for alternative methods of sleep enhancing

This is specifically for those who have difficulty falling or staying asleep. If there is a known cause for that such as stress, one can look for ways of eliminating the stress. One should avoid sleep enhancing drugs. They can use natural alternatives like chamomile flowers to make chamomile tea which works well to enhance good sleep.