Sleep is very important for everyone. When you do not rest well, it can significantly affect your health. However, if you follow some tips, you will be able to achieve good sleep and get up in the morning rested and full of energy.

Sleep is a biological necessity that helps restore basic bodily functions. The amount and quality of sleep get influenced by cultural, social, psychological, behavioral, pathophysiological, or environmental factors. So let’s find out how can you improve your night’s sleep.

10 Tips For Good Sleep

Eat light meals and exercise at least two hours before bedtime to get a good night’s rest. What else should you do for getting proper sleep at night? Let’s find out.

1. Avoid Exercise At Night

Exercise is recommended for maintaining good health, but it’s best if you don’t exercise before bed. According to the World Health Organization, about 300 minutes of aerobic exercise per week is beneficial for adults. However, a person should exercise during the day or in the evening. Exercising before bedtime can disrupt night’s sleep.

2. Avoid Alcoholic Drinks Before Bed

Though drinking alcoholic beverages help a person to sleep faster but it disrupts the quality of sleep badly. Due to its diuretic effect, it makes you run to the bathroom at night. Also, after heavy consumption of alcoholic drinks, the chance of snoring or sleep apnea increases.

Thus, if you have a habit of drinking alcohol daily with your partner at night, you need to get rid of it. It will damage your health and cause severe consequences. There are special rehabs for couples to help you and your partner overcome addiction. Getting help from them will surely improve your overall health.

3. Focus On The Sun

Human biorhythms – our natural clock – depending on the solar cycle. This means that our body functions best when its biorhythms coincide with the solar cycle. Therefore, it is beneficial to wake up with the first rays of the sun and rest as soon as it sets. You don’t have to go to bed as soon as it gets dark if it’s too early. Just slow down and devote yourself to more relaxed activities.

Sunbathing also helps in the treatment of insomnia. It will be enough to be in the sun for 10 minutes a day. It is advisable to do this all year round. This habit has a positive effect on the quality of your sleep. Keep in mind that you should not get too carried away with tanning. This is because prolonged exposure to the sun damages your skin and takes a lot of energy.

4. Don’t Go To Bed After 3-4 P.M.

Daytime rest can help you make up for the lack of sleep at night. But if practiced in the late afternoon, it can make it harder to fall asleep at night. Thus, you should try not to fall asleep in the afternoon between 3-4 p.m. If you feel tired, you can have a nap between 1 to 2 p.m. In this way, you will not disrupt your night’s sleep.

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5. Avoid Caffeine And Nicotine

Coffee, cola, tea, and other caffeinated foods can interfere with your rest. The effect of this stimulant can last up to 6 hours. Thus, a cup of coffee during the day can make it difficult to sleep at night.

Nicotine is also a stimulant that promotes shallow sleep. In addition, smokers often wake up early in the morning due to withdrawal symptoms. It is better to quit these things for better sleep at night.

6. Relax Before Bedtime

You should manage your day in such a way that you have time to relax. Quiet activities such as listening to soft music with a cup of chamomile, lemon balm, or mint tea can be a good evening ritual. Try to create a quiet environment, read a good book, and turn off your gadgets. Develop a strategy that works best for you and sets you up for restful sleep.

7. Create A Good Sleep Environment

It is important to avoid things that can disturb sleep, such as noise, bright lights, uncomfortable beds, heat, etc. Make a comfortable room environment and set the temperature to 20 degrees, which is ideal for good sleep. Sleep well on a comfortable mattress and a pillow adapted to your needs. Many people ignore this factor; however, it plays an important role in regulating a person’s sleep.

8. Take A Warm Shower 

Warm or hot water relaxes the muscles and helps relieve tension. In addition, when you feel clean and relaxed, it can contribute to a good night’s rest. Thus, if you facing trouble falling asleep late at night, you should try taking a bath. It may help you fall asleep peacefully and quickly.

9. Create A Perfect Bedroom

Some bedrooms, instead of promoting deep sleep, make it difficult for us to rest at night. Thus, you should avoid the following things to make your bedroom perfect for a night’s sleep:

  • Lots of light. Light interferes with the production of melatonin, a hormone that regulates the day and night cycles of our body. Therefore, you need to sleep in the dark
  • Lots of noise
  • Lack of order and cleanliness
  • The proximity of electronic devices and sockets. They create an electromagnetic field around us, which also negatively affects the production of melatonin
  • Inappropriate temperature or lack of ventilation

Turn Off Electronic Devices

One of the most common causes of insomnia these days is technology addiction. TV, computer, and mobile phone not only prevent you from relaxing but also create an electromagnetic field. Its waves negatively affect your nervous system. Therefore, we recommend that you use these devices as little as possible throughout the day. To combat insomnia, turn off all electronic devices at least 2 hours before going to bed.

If, despite following these tips, you are still having trouble sleeping, see a specialist. He or she will advise you and give you individual recommendations.