Sleeping Well

How to Have a Good Night’s Sleep

Getting a good night’s sleep is vital because it will allow your body and mind to recharge and make you feel refreshed and alert when you wake up. It is just as important as regular exercise and a healthy diet.

In this article, you will read more about how to get a good night’s sleep each night and the benefits of getting a good night’s sleep.

Tips for getting a good night’s sleep

• Stick to a sleep schedule: by being consistent you are reinforcing your body’s sleep-wake cycle that can aid your long-term sleep quality. To do this, you should aim to go to bed and get up at the same time every day, this also includes weekends. The recommended hours of sleep a healthy adult should be getting is at least seven hours, however, most people don’t need more than eight hours to be well-rested. 📋

• Paying attention to what you eat and drink: discomfort may keep you awake, to avoid this do not go to bed hungry or full. Avoid eating heavy or large meals closer to bedtime. 🍸

• Reduce blue light exposure in the evening: during the day, exposure to light will be beneficial, but in the evening, light exposure will have the opposite effect. Light exposure at night-time will trick your brain into thinking it is still daytime, this can reduce hormones like melatonin (this can help you relax and get a deep sleep) 😎

• Limit daytime naps: by taking long daytime naps, you can interfere with your night-time sleep. To prevent this from happening, you should avoid taking naps late in the day. You may struggle to sleep at night because sleeping in the daytime can confuse your internal clock. A study shows that while napping for 30 minutes or less can enhance brain function during the daytime, longer naps can become harmful to your health and sleep quality. 😴

• Include physical activity in your daily routine: regular physical activity can promote better sleep. 🚴

• Manage worries: Resolve your worries and concerns before bedtime. Jot down what is on your mind and set it aside for tomorrow. Stress management may help – start with the basics, get organized, set priorities, and delegate tasks. Another activity to help your anxiety is meditation. 🧘

Benefits of getting a good night’s sleep

There are many benefits of getting a full night’s sleep. Here are just a few of the many benefits:

• Boost your immune system 🩺

• Lead to a better mood; if you wake up feeling rested, your energy levels will increase 😃

• Increase productivity; quality sleep has been linked to improved concentration and higher cognitive function. 🧠

By Ilma Imtiyas

I-Medics Ambassador