How to have a sound sleep at night


Sleep is a state when the body and mind go into rest. Our minds go into altered consciousness and muscular activity slows down. Sleep is one of the most important things we should do besides exercising and eating healthily.

Having a bad night’s sleep can have detrimental effects on your mood, your temper and your physical and mental ability. In the long term, it can even negatively affect your overall health and make you prone to many illnesses.

Unfortunately, studies have shown that sleep time and quality have been on the decline over recent years. This could lead to a huge increase in the deterioration of the general public in the upcoming years.

Tips to sleep well

1) Stick to a sleep schedule

Sticking to a consistent sleep schedule is one of the most important factors to get a good night’s rest. Always try to go to bed and wake up at the same time every day. Also, try to manage the difference in sleeping time during the weeknights and weekends to no more than one hour. By doing this, you will reinforce a strong sleep-wake cycle.

2) Optimize the environment in your bedroom

Having a dark, quiet and cool bedroom is one of the best ways to optimize sleeping quality. Having the bedroom neat and tidy is also a huge plus. External lights and noise can heavily affect the quality of sleep you get and is a huge no-no.

3) Try not to consume caffeine late in the day

Caffeine is a substance found in energy drinks and coffee. It is known for enhancing focus, energy, and sports performance. However, it stimulates your nerves which will deem it almost impossible for you to naturally relax at night. If you ever crave coffee late in the day, try to stick to decaf and you are good to go.

4) Exercise regularly

Exercise is an activity many people tend to forgo nowadays in modern society because of limited free time. This has caused increased illnesses and higher obesity rate in many people nowadays. When you exercise regularly, you tend to be very tired at night which can help you sleep faster. A study showed that exercising regularly almost halved the time it took for people to sleep at night.

5) Limit any daytime napping

Some people like to have naps during the day. While that is totally fine, try to minimize the time spent napping to a maximum of 30 minutes. Also, if you insist on having a nap, try not to take it in the later part of the day. Napping during the day for too long will make you overly energized at night and will interfere with your sleep quality.

key takeaways

Science has proven sleep to be one of the key points of optimizing your overall health. By limiting sleep, you are exposing yourself to all kinds of health risks. Therefore, try to follow the tips above to make sure you optimize your sleeping routine which will change your life for the better.


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