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Health and Sleep

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How To Effectively Achieve A Better Night’s Sleep

In life you will encounter a few satisfying things, one of them is a good night sleep. No wonder mothers insist on a good night sleep for their kids as it will help them grow, while doctors advise that it is important to get a good night sleep so that one can achieve optimum health. Beauty gurus also recommend it, since it enables one feel better while ensuring that they stay younger. Thus it is very important that one has and achieves a better night sleep throughout. Experts have even gone ahead and proposed period each gender needs when sleeping and some have argued on who needs more sleep males or females, however this is something up for debate. But some researchers recommend that for women to have a good night, they need 20 more minutes than what men needs.

However, this phenomenon that is supposed to be natural has proven impossible for most individuals to achieve. Most individuals are finding it hard to archive sufficient sleep. If you are the type, worry not because you are not alone. In this article, we are going to highlight some of the measures and steps that you should set in place, to make sure that you achieve a better night sleep.

Steps to ensure that you achieve a better night’s sleep

Ensure that you go to bed before midnight

5y6u7yugyfthdrThe human body was created in a way that it is supposed to go to sleep when darkness sets in, and be awake when the sun comes out. So if you do not adhere to this pattern, your reticular brain system is most likely going to be confused. This will lead to you becoming tired and will likely cause issues to you when resting. So to ensure that your reticular system is working properly and hence achieving a better night sleep, you are advised to go to bed before midnight preferably at 10 pm. This will allow your body system to work efficiently hence better night sleep.

Do not eat after 8 pm

To achieve a better night sleep, it is important that you ensure to take your supper before 8 pm. If one eats after 8 pm the digestive system will be active for some time into the night hence one will not be able to sleep properly. When you sleep while digestion is on, the body uses a lot of energy. Hence you do not get any refreshing sleep or rest.

Take a warm shower before going to bed

4t5tdrsefTaking a warm shower before you retire to bed ensures that your body relaxes hence feeling more comfortable. This will allow you to rest and sleep comfortably as you will not do not have any worries or stress on your mind. This will, in the long run, ensure that you sleep comfortably throughout the night.

Additionally, taking a warm shower ensures that your blood vessels are dilated hence reducing your blood pressure an act which makes you more relaxed and attains …

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Ways Of Getting Better Sleep

Sleep is an essential part of the life of a person. One is able to rest after a long day at work and get recharged for the next day’s activities. It is therefore important that one gets good sleep to be refreshed and ready to engage. How does one then get better sleep at night? Below are some ways on how to achieve this.

Getting Better Sleep

Have a bedtime routine

One needs to have a routine that allows them to prepare for bed. Sarah Cumming is a contributor at The Sleep Advisor encourages people to have a sleep routine. It could be one candhdhdhdhddhddh take a bath to relax and mentally prepare for bed. It could be that they read a book at the prepare to sleep. It could be a cup of chocolate and just relax. The routine helps in making one ready for bed. One needs to avoid activities that stimulate the brain. It will be difficult to sleep once they enter bed and they may toss and turn for a while before sleeping leading to poor rest at night. Also, have a particular time that one goes to bed every day.

Look at your beddings

One needs to check what on their beddings. Things like the bed sheet, blankets, pillows, mattress are important for a restful night. One needs to have a proper mattress and pillow that best suits their sleep positions. Sleep positions vary from back to side sleepers. Knowing what position one sleeps with will help them get a pillow and mattress that is suitable. The fabric of the bed sheets is also important. This will depend on a person’s preferences, however, cotton bed sheets are best recommended. Lastly, consider your blanket and duvet, find one that is best suitable. This will depend on the seasons, for instance, cold whether need a warm blanket while warm will need a light one.

How is your environment

dhsjsjssjsjsjssjsjOne needs to check on their environment of their room. The temperature of the room is important, too hot or too cold will keep one awake at night. The lighting is also an essential element in enhancing sleep. For light sleepers they need to check on this for it will keep them awake. Also one needs to consider noises. Have eye masks and ear plugs if this is something that affects you during your sleep time.

Lastly, consider exercising during the day. Studies show that there is a relationship between better sleep and exercising. Thus engage in physical activities that stimulate your body, and one will get better sleep at night.…