9 Essential Healthy Sleep Tips for a Sound Sleep

Contributed by: Nancy Dixit


Your behavior during the day, especially before bed, can significantly affect your sleep. They may promote healthy sleep or contribute to insomnia.

Many factors can interfere with a good night’s sleep – from work stress and family liability of illness. It’s no wonder quality sleep is sometimes elusive.

According to research, poor sleep has an immediate adverse effect on you hormonesExercise performance, and brain function.

It can cause weight gain and increase the risk of disease in both adults and children.

From setting a sleep schedule to incorporating physical activity into your daily routine, here are some simple tips for better sleep.

Stick to a sleep schedule

Going to bed and waking up at the same time each day sets the body’s “internal clock” to expect sleep at a specific time night after night.

You should get into the habit of going to bed and getting up at the same time every day, including weekends.

If you do not fall asleep within 20 minutes of going to bed, you must leave your bedroom and do something relaxing such as reading or listening to soothing music.

Go back to bed when you are tired. Repeat as needed, but maintain your sleep schedule and wake up time.

Create a relaxing environment

A relaxing environment is essential for a good night’s rest. You can create a relaxing environment by doing the following:

  • sleep in the dark Make the sleeping area very dark if possible.
  • turn down the noise Wear earplugs; Silent cell phone calls and unnecessary alerts.
  • Keep the temperature cool.
  • Avoid watching TV, reading or working in the sleeping area.

According to studies, people sleep better only when their bedrooms are optimized for light and sound levels, temperature and comfort.

Pay attention to your eating and drinking habits

You should avoid heavy or large meals within a few hours of bedtime. You should avoid nicotine, coffee, and alcohol.

The stimulant effects of nicotine and caffeine take hours to wear off and can interfere with sleep. And while alcohol may make you feel drowsy at first, it can disrupt sleep later in the night.

Introducing a pleasant aroma

A light scent that you find calming can help you sleep. Essential oils with natural aromas, such as lavender, can provide a soothing and fresh scent to your bedroom.

Limit daytime sleep

Be careful with sleep, as short power naps are beneficial, but long or irregular naps during the day can negatively affect your sleep.

The best time to nap is right after lunch, and the optimal nap length is about 20 minutes. However, long naps can harm health and sleep quality.

If you sleep during the day, this can affect your internal clock and cause you to struggle to sleep at night.

Did you know that if you nap during the day, you are more likely to fall asleep during the day, according to a study?

Exercise regularly—not just before bed

Regular physical activity or exercise can promote better sleep.

Although daily exercise is key to a good night’s sleep, exercising too late in the day can lead to sleep problems.

Recent studies have shown that exercise reduces sleep complaints and insomnia in patients.

In fact, the effect of aerobic exercise on sleep appears to be similar to that of sleeping pills.

Exercising regularly during the day is one of the best ways to ensure a good night’s sleep.

Choose quality bedding, high-quality mattresses and pillows

In addition to the comfortable environment, the quality of the bed can also affect sleep.

New bedding can increase sleepiness and poor quality bedding can increase abdominal pain.

The best mattress for your needs and preferences is essential to ensure that you are comfortable enough to relax.

This along with the best pillow also ensures that your spine gets proper support to avoid aches and pains.

Try to buy high-quality bedding – including a mattress – every 5 to 8 years.

Try to manage stress and anxiety

Its high level stress Disrupts sleep by prolonging how long it takes to fall asleep.

Loss of sleep triggers our body’s stress response system, leading to elevated levels of the stress hormone, cortisol, which further disrupts sleep.

Try to resolve your worries or anxieties before going to bed. Write down what comes to your mind and then put it aside for tomorrow.

Last thought

Your daily routine—what you eat and drink, the medications you take, how you schedule your days, and how you choose to spend your evenings—can significantly affect the quality of your sleep.

Even some minor adjustments can make the difference between sound sleep and a restless night.

If you have trouble sleeping or want to improve your sleep, you must try these healthy sleep habits. Talk to your healthcare provider if your sleep problems persist.

As an add-on, make it a habit to take preventive health check-ups as they can help you gain complete insight into your health.

This will help you take measures to promote your overall well-being.

Book a full physical health exam today!

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