Tips on how to get a healthy, sufficient and calm sleep

Woman sleeping calmly

Of all the restoration mechanisms inbuilt in our bodies, sleep is the most comprehensive. If you plan your sleep, just as well as you plan all your other activities, you could restore yourself almost completely both emotionally and physically.

Here are some of the tips on how to get a healthy, sufficient and calm sleep:


If you think you are not sleeping well try to go to sleep at the same time each night and get up at the same time each morning. Do not take naps after 3 pm. Avoid caffeine, nicotine, and alcohol late in the day or at night. Get regular exercise.

Exercise during the day - make sure you exercise at least 5 to 6 hours before bedtime. Make sure you eat dinner at least 2 to 3 hours before bedtime.

Keep your bedroom dark (a dim night light is fine if needed) - To ensure a good night's rest, it is best to sleep in a completely dark room. Even a small amount of light will interfere with the body's circadian rhythm and the pineal gland's production of melatonin and serotonin.

Keep your bedroom quiet, and cool - Follow a routine to help relax and wind down before sleep, such as reading a book, or taking a bath.

If you can't fall asleep within 20 minutes or don't feel drowsy, get up and read or do something that is not too active until you feel sleepy. Then try going back to bed.

Limit your nap time if you must have a nap-  Napping during the day may provide a boost in alertness and performance. However, if you have trouble falling asleep at night, limit naps or take them earlier in the afternoon. Adults should nap for no more than 20 minutes. Napping in preschool-aged children is normal and promotes healthy growth and development.

Avoid heavy and/or large meals within a couple hours of bedtime. (Having a light snack is okay.)
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