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Tips to getting a better sleep

Updated: Jun 22, 2022

Did you know that broken sleep or a poor sleep routine can negatively affect your weight, energy levels and even your memory? Poor sleep can potentially drive weight gain if it causes you to overeat and also results in lethargy, discouraging regular physical activity. It also increases your risk of heart disease, impairing your ability to concentrate, think clearly, and process memories.

Most adults require between seven and nine hours of nightly sleep. Children and teenagers need substantially more rest, mainly if younger than five. Work schedules, day-to-day stressors, a disruptive bedroom environment, and medical conditions can prevent us from getting enough sleep. A nutritious diet and positive lifestyle habits can help ensure adequate sleep, increasing energy levels so you can do what you need and want to do.

9 Tips for sleeping well

Healthy sleep allows your body and mind to recharge, helps the body remain healthy and stave off diseases. If you have trouble sleeping or have been experiencing waking up in the wee hours of the morning, follow these nine tips to get a good rest and have more energy during the day!

1. Consistency is key. Maintain a regular sleeping schedule. Wake up at the same time each day, even on the weekends, so your body becomes accustomed to the rhythm. If you have trouble falling asleep at night, try going to bed earlier than usual for a few days until you wake up naturally during your sleep cycle.

2. The right setup. Create a relaxing environment. Your bedroom should be dark, quiet and cool (the ideal temperature is 65°F (18.3°C). Also, ensure no bright lights or street lamps are shining into your bedroom window; they can inhibit melatonin production and disrupt your internal clock.

3. Perfect bedding combination. Ensure that your bed including your bedsheets, pillows, comforters and blanket promote sleep. Find pillows that are soft to the touch yet provide good support for your head and neck. Blankets and comforters should be sufficiently cool yet provide the warmth needed.

4. Suitable mattress. Ensure that your bed, including bed sheets, pillows, comforters, and blankets, promotes sleep, such as moisture-wicking fabrics that offers airflow for drying out any dampness. Use pillows that are soft to the touch yet provide good support for your head and neck. Blankets and comforters should be sufficiently cool yet provide the warmth needed.

5. Optimize bedroom environment. Ensure that lights and noises are kept to a minimum. Pillow mists and sprays can be used to relax the body and induce sleep as they deliver sleep-inducing aromas. Calming scents like lavender and geranium cause our bodies to produce melatonin (a hormone which promotes restful sleep) and therefore fall asleep quicker than we usually would.

6. Wind down. Limit your activities in bed. Your phone and computer emit blue light, which has been shown to suppress melatonin production and make it harder to fall asleep – adjust your screen's brightness to reduce blue light exposure. Turn off your screens 15 to 30 minutes before hitting the sheets.

7. Practice good habits. Avoid the consumption of stimulants, like nicotine or caffeine, or a depressant, like alcohol, at least three hours before bedtime. Avoid eating and drinking right before going to bed.

8. Exercise regularly. Exercise releases endorphins that help ease stress and tension, often contributing to insomnia (or at least making it harder to sleep). Aim for 30 minutes of moderate exercise daily, preferably in the morning or early afternoon when you have more energy. Avoid heavy exercise a few hours before bedtime since this could interrupt your circadian rhythm, and you will not sleep as soundly.

9. Go high tech. Use a sleep tracker (like Fitbit) to measure your sleep before and after adopting new bedtime habits. This psychological trick of seeing a score or improvements on the screen tends to encourage us to do better and stick to our goals.

Know your sleep needs and make your bedroom a sleep sanctuary

Getting a good night's sleep is essential to your health and well-being. Not getting enough rest can cause you to feel tired and irritable, affecting your mood, concentration, memory and performance. Many factors play a role in how well we sleep, such as establishing a regular routine, diet and exercise.

We hope you find these tips helpful in improving your sleep quality and duration. Good night and stay healthy!

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