Tips on how to get a Good Night’s Sleep

First and foremost, the most important factor in getting a good sleep is your room, sleeping is easy when you are relaxed and comfortable in your own room. This involves your mattress, pillows and blankets. Replace your mattress after 5-6 years and turn it over every couple of months, change your pillows and blankets every week. You have to make sure you have a good resting place to have a good night sleep.

Second tip is keeping a regular sleeping schedule. When you usually sleep on the same time you slept before and start maintaining that sleeping time, your body gets used to that, so that’s when you start to feel sleepy. Doing the opposite can severely disrupt your sleep quality. Never oversleep; sleeping late for a couple of days can totally reset your body clock to a different cycle, you’ll sleep late and also wake up late. Also use a pillow that will give you a deep sleep, like a memory foam pillow.

Third tip involves food and exercise. Make sure your stomach is not so full and not empty before sleeping. When you have a full stomach, wait at least three hours before sleeping, digestion doesn’t work well while asleep thus interrupting sleep. While sleeping on an empty stomach similarly interrupts your sleep, by getting up and eating again, which leads to a full stomach and another 3 hours of waiting before going to sleep. You could also sleep more if you exercise regularly. If not you can use a traditional memory pillow when you do exercise on bed (sit ups and other stomach stimulating exercise), for those who do morning exercise on bed.

Next tip is darkness. Darkness helps you sleep faster and also it is said that if you wake up and see any kind of bright lights, it’ll be much harder for you to get back to sleep. If you can’t sleep in a totally dark room, try dimmer lights.

The final tip on having a good night sleep is avoiding caffeine, nicotine. Caffeine is a stimulant, avoid caffeine within 6-8 hours of going to bed, some people are affected by caffeine up to 12 hours. Like caffeine, nicotine is also a stimulant.