Follow These Tips to Get More Sleep at Night


These days, falling asleep seems to be a difficult task to achieve. This could be attributed to the nature and demands of our jobs, pressure from family and the need to meet up with expectations. All these lead to stress which is gradually becoming the order of the day. The resultant effect is our inability to observe a good night’s rest.

However, Harvard Medical School (USA) has revealed a series of tips to achieve a peaceful night sleep. These tips are essential for our body to be healthy and energized to face any task the next day.

What You Should Do

Develop constant sleep habits. Get your body to bed and get up at the same time every day. This way, you will find it easier to fall asleep at night.

Understand your personal sleep needs. A good night's rest means observing at least six to eight hours of sleep.

Spend time in natural light. Natural light provides the body with melatonin, a hormone that tells the body when to sleep and when to wake up.

Create a comfortable sleeping environment. Make sure the bedroom is cool, quiet, and comfortable.

There are special ways that may help and support your bodily health and wellness. Such natural products help to induce sleep.

What You Should Not Do

Do not consume caffeine at night. Avoid tea, soda, coffee, and even chocolate in the hours before bedtime.

Do not smoke or drink alcohol before bedtime. While alcohol can help you fall asleep, it affects your body in ways that prevents you from sleeping well throughout the night. Alcohol depresses the nervous system, which enables you to fall asleep. However, this effect disappears within a few hours, which causes us to wake up several times throughout the night, preventing sound sleep. In addition to this, alcohol magnifies snoring and other respiratory problems related to sleep.

However, you can replace alcohol with healthier foods or a range of supplements that promote the normal function and health of nearly all bodily systems.

Do not watch TV in bed. In fact, you should also avoid reading, eating or working in bed. Your body should only associate the bed with sleep.

Do not take naps during the day. Taking a nap during the day can reduce your body's need to sleep at night, which negatively affects sleep and your overall well-being.

Do not take tobacco. Smoking is a great enemy of rest, apart from our overall health. Nicotine stimulates our body and leaves an effect that makes it difficult for us to fall asleep easily.

If you have tried some of these methods for a good night's sleep, but you still wake up feeling tired, there may be something else. It is important that you talk to your doctor to see if you can have sleep apnea.


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