Have you been enjoying your night sleep this week?
If you can answer yes to this, don’t worry, you are not alone.
According to a survey organized by the healthpally team, one of every four men, and one of every three women sleep poorly.
The reasons for their bad sleep experiences are very different.
The main reason may be the stress at work, closely followed by family and health problems.
That you can fall asleep faster from now on and wake up completely rested in the morning despite the alarm ringing, we answer the most important questions about a night of restful sleep and a hygienic bedroom.
Tips on How to Sleep Better Everyday
- Sleep only on a Bed
Avoid watching TV, checking emails, and talking on the phone in bed.
For many of us, we like to rest on the bed and start engaging with mobile gadgets and some other activities.
Like my late mom, once she goes to bed, she puts on her mobile radio and listen to it till she sleeps.
Some go to their bed and remember they have some novels to read and start reading it.
These activities can take different forms depending on the individual.
Whoever, these intellectual activities consciously or unconsciously stimulates thought.
Your brain will be much active and sleep will be very much delayed most times until you get tired.
The result: you will probably find it difficult to sleep
- Drink less Caffeine or Avoid it completely
It may not sound new to you that caffeine can hinder sleep.
It is common to see students in the universities using caffeine to stimulate reading for a long time.
Depending on the sensitivity of your own body, the effects of caffeine can only last for an hour or five hours.
However, one disadvantage of caffeine is that your body can get adapted to it and sleep can be difficult even when you don’t use products that contain caffeine.
I have a personal experience about this when i was in high school, i took Nescafe for one months before exam, and several months after examination, i still stand awake in the middle of the night without sleep.
Think carefully about when you will be consuming caffeinated foods
- Go to Bed at the due time
On a normal condition, you will feel dizzy at a certain time of the night, especially if you usually sleep at that particular time.
Your body system will get adapted to this but if you are fond of not sleeping easily, your biorhythm becomes unbalanced
Consequences: tiredness and reduced performance
The stronger the irregularities, the more extreme the consequences
Try to go to bed early and get up from bed early as well.
- Follow Evening Rituals
Avoid vigorous physical exertion before bed
Use an evening ritual to signal your body that it is bedtime
Possible rituals: walking, reading, listening to music
Please note if you are already in bed, see tip 1
Evening rituals like reading for a good night’s sleep
- Clean your Mattress Regularly
Up to 1.5 million mites cavort in one mattress
Regular cleaning reduces the concentration of mites and prevents the development of a house dust allergy
Mites and deep-lying dirt are best removed with special mattress cleaning sets
Change your sheets regularly, roughly every two weeks.
Don’t dump the dirty bed sheet around the room for too long, take it and watch so it doesn’t serve as breeding space for insects.
- Ideal Room Temperature for healthy Sleep
Not too cold and not too warm: the temperature in the bedroom should be between 16 and 18 degrees Celsius.
When you sleep with your baby in your bedroom, it can be a little warmer, around 20 degrees Celsius.
Even in a child’s room or at an older age, it is advisable to increase the temperature to around 20 degrees Celsius.
Because if it is too cold in the bedroom, in the worst case, the muscles will permanently tense, but if it is too warm, you will sweat.
Find out how to properly ventilate and heat your apartment.
To maintain good health, an individual is supposed to sleep for at least six hours daily.
The brain is the second most active organ in the body after the heart.
The only time to you can rest your brain is when you sleep, so, you wouldn’t want to stress out the brain.
A collapse to the brain is a collapse to the whole body system.
Do everything to keep good hygiene and promote sound sleep, including making your bedroom fascinating and in good shape to induce healthy sleep.