7 TIPS ON GOOD SLEEPING
20th September, 2022, 2:01 PM
Quality sleep is one important part of your total well being. It more than just some hours of subconscious state it a moment of refreshing for your mind, muscle,joints and brain as well.
As good as sleep is some people find it difficult to sleep.
Here we will be sharing tips on achieving a refreshing sleep and the best sleeping posture
-GET A COMFY MATTRESS
Your mattress and bed cover goes a long way in ensuring quality sleep. Research suggests a medium-firm mattress for proper alignment, comfort and quality sleep. A bad mattress makes it difficult to fall asleep and causes multiple night time awakening so a medium firm mattress will be the best mattress for sleeping.
MAKE THE BEDROOM SLEEP FRIENDLY
Making your bedroom sleep friendly increases the quality of your sleep. Here are few tips:-
-The temperature of your bedroom ideally should be between 60°F -67°F for comfortable sleep. This temperature happens to be the best room temperature for comfortable sleeping.
-Your bedroom should be free from device that emit light or noise. Silent unwanted noise with ear plugs
MAINTAIN A REGULAR BEDTIME ROUTINE
Dave Gibson a wellness practitioner says"Our human brain really does like routine. Keeping as close as possible to the same bedtime seven days a week. This is what the body clock expects.
Fixing specific bedtime and waking time even on weekends prevents unnecessary nighttime awakening, help prevent from some sleep issues
If there is a change in your schedule which might affect your sleep schedule it is advisable you change it little by little with a maximum of 1 hour per night to allow your body get used to the changes of your new schedule
-EAT EARLY AND EAT LIGHT
Eating heavy meal before bedtime keeps your digestive system up and active thereby reducing the quality of your sleep. It is advisable you eat 3hours before bedtime, this is the best time for eating at night and eat light.
-DRINK LESS LIQUIDS AT NIGHT TO AVOID UNNECESSARY WAKING AT NIGHT
-TAKE TIME TO RELAX
Engaging in yoga, having a hot bath or reading a book can help relax the mind before bedtime.
AVOID SCREEN
Avoiding television, phone, laptop before bed also help to increase the quality of sleep. Exposure to light suppress the secretion of melatonin, the hormo me that influences circadian rhythms. It advisable you disconnect from light 30 minutes before going to bed.
-Activities during the day increase sleep quality like
-Exercising regularly for about 20 to 30 minutes daily
-Avoid napping past 3pm. The recommended nap length should not be more than 20 minutes
-Getting a dose of daylight early in the day
What Is The Best Sleeping Posture?
Sleeping Posture goes a long way in quality sleep. Sleeping on your back offers the most health benefits, it protects your spine and can also help relieve hip and knee pain. Either you sleep on your side, stomach or back. Ensure you pick and stick to the one that works for you.
