How to Get a Good Nights Sleep

Getting good rest is essential to your health. Bad sleeping hygiene and interruption can be a contributing factor to a range of health issues including, obesity, anxiety, depression, slower reaction times and degraded memory.

We need to consider some of these useful tips for a restful sleep.

  1. Stick to sleep schedule of the same bedtime and wake up time. This helps with regulating the body clock
  2. If you find it hard to sleep at night then its best to avoid day time naps
  3. Daily aerobic type exercise is good but avoid exercising before sleeping
  4. Relaxing bed time ritual can be practiced for example listening to melodious music or meditating
  5. Have a comfortable mattress
  6. Temperature of room is important for sleeping. Depending on climate set room temperature to your comfort
  7. Room should be free from noise pollution to help with sleeping
  8. Caffeine, cigarettes and large meals should be avoided before sleeping
  9. Need to wind down before sleeping. Avoid use of electronic devises as the light emanating from the screens of these decides activates the brain by suppressing melatonin, a hormone that tells the brain to sleep.
  10. If you still can’t sleep, then its best to seek medical advice to find out what is causing you sleep difficulties

By Dr Cheran Ruben

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