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Good Night’s Sleep: How to Sleep Better?

by Khaled Syfullah
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It is no secret that you feel better after getting a good night’s rest. However, it is not easy for some people to sleep. More than half of Kiwis have reported that they do not feel refreshed when they wake up. 25% of them reported to have sleep problems.  Fortunately, there are tips for improving sleep:

Key points

One of the main causes of poor productivity is poor sleep. Additionally, poor sleep can lead to accidents and various diseases, including respiratory failure, cardiovascular disease, and diabetes.

Obstructive sleep apnoea syndrome and insomnia are the two main sleeping problems. Insomnia is when a person has a problem sleeping or when a person cannot stay asleep for a long time. Obstructive sleep apnoea syndrome is when a person stops breathing while sleeping.

If you think sleep disorder is the main cause of your poor sleep, you might want to visit a doctor. It is easy to find treatments.

If you experience the effects of sleep deprivation, you can make some changes to your sleeping habits and your daily schedule to improve your sleep.

Getting a good night’s rest can help you have more energy in the morning and be productive throughout the day, so here are tops tips for getting a good night’s rest.

1. Have Regular Sleep Schedule

Having a regular sleep schedule sets your body clock. You can go to bed at the same time every day. Also, wake up at the same time every day. Stick to your sleep routine even on weekends and holidays.

Having a regular sleep schedule can help the hormones controlling wakefulness and sleepiness and your body clock to work best.

Ensure your daytime schedule is the same even after having a poor night’s rest. Do not avoid your daytime activities because it can increase your sleep issues.

If you want to get more sleep, you can go to sleep early. However, you need to wake up at your normal time. Once you wake up, go outside in bright light. The light regulates the biological clock. Ensure that your mattress helps you to get a great night’s sleep. Read these Metro Mattress reviews.

2. Wind Down Before You Go to Sleep

You need to wide down before you go to sleep. You can listen to music, read a book, or have a bath to help you wind down.

Ensure your room is cool, dark, and quiet at night. And you must use comfortable coverings and pillows. Also, sleep on a comfortable sleep surface.

Take a light snack just before you go to bed. Do not go to bed hungry. It can distract you. However, do not take a heavy meal two hours before you go to sleep. Why? It can disrupt your sleep.

Drink a glass of warm milk before you go to bed. There is tryptophan in milk, which can help you fall asleep.

3. Do Not Take Stimulants in the Evening

Avoid smoking and drinking alcohol or drinks containing caffeine in the evening.

Do not use your electronic devices, such as your mobile phone and computer, half an hour before you go to bed.

4. Go to Sleep When Feeling Tired

If you are going to sleep at the same time every night, you may feel tired and sleepy just before you go to sleep.

Do not stay up and ignore the sleepy feeling. This is the best time for you to get to bed.

If you wake up after just 20 minutes, you can wake up and do something else in the other room.

If some things are disturbing you, you can schedule a time to handle your worries during the day. You can write your worries down and forget about them.

Read something boring, like a legal document, to help you fall asleep.

5. Be Active During the Day

Doing some exercises during the day can help improve your sleep.

You can go for morning walks to help you feel refreshed.

Do not do strenuous exercises 3 hours before you go to bed.

6. Avoid Blue Light Exposure

Blue light can affect the levels of your melatonin because of its short wavelength. Melatonin regulates the sleep-wake cycle in people. It can cause poor sleep because it disrupts the body clock.

If you are using your computer or phone in the evening, you can use the night mode setting. It is even better to turn off your phone or computer.

Your night lights should be dim red. Red light cannot change the body clock since it does not affect melatonin.

If you are working overnight on your computer or any other electronic device, you can wear blue-blocking glasses. You can even install an app to filter the blue and green wavelength during the night.

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