March 30, 2024

The Health Chronicles

Getting the best for your body

Tips for a good night’s sleep

3 min read
how to get good sleep

We have known for a long time now how important sleep is for our wellbeing and our health. Sleep, along with a healthy diet and plenty of regular exercise, is now classed as a pillar for good health. If you lack sleep, you will find you have difficulty concentrating, experience memory loss, and a reduction in your overall quality of life.

The following are some tips for a good night’s sleep:

Maintain a regular sleeping pattern

Make sure you go to bed at the same time each night and set your alarm to wake you up at the same time each morning. A good night’s sleep won’t happen straight away, but if you keep the routine up, your sleep will get better over time.

Spend the right amount of time in bed

Adults should be getting around 8 hours of sleep each night. This is just a guideline; some will require more, whilst others need less. Poor sleepers will often spend more time in bed, trying to get to sleep, which can upset your sleeping habits and actually make you feel more tired. If 6 hours works for you, then ensure you aren’t lying in bed awake. Oversleeping can be just as bad as under sleeping, so make sure to set an alarm to get up at a reasonable time.

The bed is not where you entertain yourself

Smartphones and tablets are distractions that can interfere with your sleeping habits. Do not sleep with any electronics on. Train your mind to get into the habit of knowing when you enter your bed; you are going to sleep.


Relax and wind down first

Before you head into the bedroom, make sure everything is sorted out and organised for the following day. Slipping into some comfortable silk sleepwear will help to relax you. If something needs to be done like the dishes, then do it before bed, so you are not lying in bed worrying about it. If you like to exercise gently to wind down, don’t do it right before bed. Consider a relaxation technique to help you de-stress before bed, like yoga or meditation.

Is your bedroom comfortable and inviting?

Your room should be clutter-free, organised, and dark when going to bed. Make sure the temperature is set to a comfortable degree. Sleeping in a hot room or a freezing room won’t help matters. A pure silk pillowcase aids sleep, and will also be beneficial to anyone with sensitive skin.

Avoid caffeine, alcohol, and cigarettes

Unfortunately, all of these substances are addictive. To get good sleep, however, you need to reduce your caffeine and nicotine intake, as both are stimulants that will keep your brain awake.

Avoid naps

Having naps during the day makes it harder for your body and brain to sleep through the night. If you do need to nap, make sure you only nap for about half an hour and don’t nap close to your usual bedtime. You want to stay awake for at least four hours before heading back to bed again. If you need to set an alarm to ensure you don’t sleep longer than you should, make sure to do so.

Don’t watch the clock

Watching the clock can make you nervous and stressed out that you cannot sleep. Take the clock out of your room to avoid the temptation of looking at the time every few minutes. Avoid looking at electronic devices to check the time, as the light from the screen will wake your body up. You should keep any device completely out of reach when going to sleep.

If you still aren’t getting a good sleep after trying out the tips above, it might be worth seeing your doctor as you may have a medical problem that is stopping you from sleeping properly.

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