10 Tips for a Good Night’s Sleep

By Sharon Moore on April 30, 2012

Having a good night’s sleep is essential for a healthy body. Sleeping gives you the energy to carry on with tomorrow’s tasks. And when your body is deprived of sleep, it goes through a state of stress. Others people rely on drugs to be able to sleep fully at night. But actually, there are better ways to do this.

       1.       Establish a regular sleeping time

Whether it’s 9, 10, or 11 in the evening, you want to set a fixed schedule where you’re supposed to be sleeping already. This allows your body’s internal rhythm to sleep and wake up on the time you wish. If you have a regular sleeping pattern, you will feel energised each day and you won’t feel like you lack enough sleep. Try your best to sleep on the same schedule even during weekends. If you want to adjust your sleeping time, do it by making small changes on your sleep patterns every day. For instance, if you want to change your sleeping routine from 10pm to 11pm, you can sleep 15 minutes later each day until you are able to reach your desired schedule. 

2.       Don’t over-nap!

Sleeping in daytime is called power nap. Studies show that making this a part of one’s regular routine is essential for a healthy mind and body. But you have to be smart about napping. You want to keep it short (30 to 2 hours). It’s ideal to take a nap during midday. If you have insomnia, you don’t want to sleep in the afternoon as it can worsen your condition. 

3.       Have some warm shower before bedtime

If you’re the type of person who spends minutes tossing and turning in bed before finally falling asleep, you may want to take a warm bath before bedtime. This helps you fall asleep faster as it relaxes your muscles. It also gives you a more comfortable feeling which is needed for a good night’s sleep. 

4.       Avoid sleeping right after dinner

When you sleep, you want your body to take some time off from its usual functions and get enough rest. Give it at least 2 hours before going to bed to allow your stomach to digest food. 

5.       Make your room a sleep-friendly place

People have different opinions as to what makes a sleep-friendly place. Some easily fall asleep when the music is on while others need complete silence. Whichever you prefer, make sure that you sleep in a place where you are comfortable. It should be well-ventilated and there should be no distractions. 

6.       Keep away from alcohol

Many people think that drinking alcohol before bedtime makes them sleep faster. But this is not always advisable. Alcohol is a type of depressant. Although it will make you fall asleep easily, it will not give you quality sleep.  

7.       Avoid light

According to Dr. Joanne Getsy, the medical director of Drexel’s Sleep Centre, light awakens your brain (that’s why you are more active in the morning). Avoid any other sources of light when you sleep – television, mobile phone, computer, and the like. 

8.       As much as possible, avoid caffeine-rich foods before bedtime

Caffeine makes your body more alert but you don’t need it at night when you should be sleeping. Examples of foods that are high in caffeine are chocolates, coffee, and tea. 

9.       Do some bedtime ‘warming up’

If you are having troubles falling to sleep, do something that will relax your mind and body. You may want to read a book, listen to the radio – anything that you find soothing.  

10.   Don’t depend on sleeping pills

Sleeping pills can be used but only for a short period and under the supervision of a doctor. These drugs come with side effects which can just worsen your sleeping problems and affect your general health. There’s nothing much safer and more effective than learning to sleep on your own.

 Do you know of other tips for getting a good night sleep? Feel free to share your comments below.

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