Tips to Have a Good Night Sleep

Why sleep? Do our body need this type of activity? Researches and studies have established that sleep helps in strengthening the body’s immune system which ward off bacteria and viruses from invading the body. Getting a good night sleep is essential in promoting a healthy immune system. However, modern life has presented us with modern technology such as cell phones, television sets, radios that can be a hindrance to good sleep. But how can you get enough sleep? Following are seven tips to follow in order to sleep better.


1. Choose the Right Bed and Pillows:

• The old adage ‘Sleeping on the wrong side of bed’ may hold true in this situation. Getting up in the morning with back pain suggests that you probably slept in the wrong sleeping tools. Choose a comfortable bed with the right mattress that suits your size. Check if pillows are made with the right type of quilt. Pillows being too cold or too warm can also disturb your sleep.

2. Ideal Bedroom:

• An ideal room atmosphere can definitely result to a good sleep. Be certain that noise and lights are check to enjoy a sound rest. It is very important to have comfortable room environment. Set your air conditioning unit to your desired setting. Have your windows open if your using an electric fan.

3. Follow a Pre-sleep Ritual:

• Make and follow a bedtime ritual. Reading a book, doing some yoga stretching or dimming the lights may are effective sleep- inducer methods. Others find taking a warm bath before bed time to be calming. Some people find gentle yoga stretching to be calming.

4. Regular Bedtime:

• A regular bedtime can also bring a good sleep. Studies have suggested that individuals who follows a strict, regular bedtime enjoy a good night’s sleep. By going to bed at the same time each night, your body’s chemicals and hormones steadily learn an established pattern and will set in motion your body for sleep.

5. Food and Drink:

• As much as possible, avoid coffee, tea, beverages, chocolate an hour before going to bed. Studies also showed that drinking alcohol also disturbs their sleep. A light dinner taken a few hours before bedtime is a formula to follow to  a good night’s sleep. Be sure not to overeat in the evening, because your body will spend much energy to digest all that food.

6. Stay away from Distraction:

• Avoid stimulation or unnecessary activities at least one hour before retiring to bed. Playing computer games or checking your e-mail, watching television, a commotion with your spouse, cell phone having conversation and texting, or any activity that is not calming or sleep-inducing can be an obstacle to a good night’s sleep.

7. Exercise:

• Yes, exercise is one activity that promotes a healthy body. However, it is not advisable to spent a rigorous exercise in the evening or few hours before bedtime. Make it certain  that light exercises is done an hour before going to bed.