Keys to good night sleep

Keys to good night sleep

July 27, 2020 8 Comments

According to experts, 8 hours of sleep are necessary for you and me to be well-rested. Good sleep is essential for various reasons. It helps us;

  • Maintain the ideal body weight
  • Concentrate on our daily activities and
  • Keep our stress levels low

Here are some things you can do to get a good night's sleep.

  1. Create the right atmosphere

The state of your room will determine how you sleep. For starters, it's important to have the ideal bedroom temperature in your room. It should be just right to keep you warm and cozy throughout the night. Some other things you can do to create the ideal sleeping environment are;

  • Choose proper beddings

Your mattress should be able to support your weight and height and keep you in the right posture by aligning your spine. Memory foam mattresses are an excellent choice for most people. The same applies to pillows; choose to have firm pillows under your head every night.

  • Make your bed with clean beddings

Clean beddings are also essential for a good night's sleep. That means getting good absorbent sheets, pillowcases, and covers such as duvets. It's a great feeling when your body feels pampered as you lie in bed, therefore try to make up your bed with items that make you feel nice and warm to sleep well.

  • Avoid clutter

A room where things are scattered all over is unlikely to inspire rest. That's why it's essential to keep your room clean and well organized to sleep well. Try to also cut down on the number of items you have in your room to ensure free airflow.

  1. Wear the right sleeping clothes

When you wear tight clothes, you lack proper circulation. Improper circulation can prevent you from sleeping well. A good outfit to have in bed is any sleepwear that will absorb sweat during the night and enable you to move freely.

Some great sleeping outfit options are nightshirts, playsuits, and pajama sets.  You should also wear cotton nightwear as it is an absorbent, breathable fabric; Sleepwear made of other natural fibers such as silk and linen are also excellent options.

  1. Drink and eat the right things

The food you eat or the things you drink can prevent you from sleeping well. For example, if you take caffeine before bedtime, you are unlikely to sleep. That's why any coffee lover should limit caffeine intake if they desire to sleep well.

On the other hand, a glass of warm milk sends many people to bed quickly. Some other foods and drinks that promote good sleep are;

  • Chamomile tea which has a calming effect and is full of antioxidants
  • Fruits such as watermelon, canteloupe, and apples that relax and hydrate the body
  • Nuts such as almonds, walnuts, and pistachios which contain minerals that can relax your nerves

  1. Get rid of worrisome thoughts

When your brain is full of stressful thoughts, you are unlikely to get a wink of sleep.

You need to train your mind to focus on good things before you go to bed. You can achieve this by clearing your mind through meditation or pray and lift all your worries to God. You could also visualize pleasant things that will help you relax.

 If all else fails, have a cool shower before going to bed to lower your body temperature and signal to your brain that it's bedtime.

  1. Avoid stimulating activity

Any stimulating activity, such as watching television or looking at your phone, is likely to keep you awake instead of sending you to sleep. Therefore, you need to adopt a rule of no more screentime before bedtime, not only for you but also for other family members.  There are other ways you can avoid over stimulating your brain at bedtime. These are;

  • Dimming down the lights
  • Putting off your phone, television, and other electronic devices
  • Listening to soothing music

Do you have difficulty sleeping at night?

Is going to sleep easy for you, or do you have difficulty sleeping? If you have problems sleeping, hopefully, the suggestions outlined above will help.

If you have other tricks up your sleeve that helps you maintain healthy sleeping habits, please share them with us. After all, we all need our beauty sleep to be at our best.



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