Sleep Well to Live Well: Ways to Have A Good Night’s Rest

Sleep Well to Live Well: Ways to Have A Good Night’s Rest
September 04 06:41 2017 Print This Article

A lot of people burn the candle at both ends. They stay up all night to work, study, or just have fun. They did not realize that sleep is vital for one’s health, learning, and memory, that’s why lack of sleep adversely impacts one’s health, safety, and longevity. Thus, a good night’s sleep is an essential part of life.

Inadequate sleep has a negative effect on the mood, memory, and ability to learn. It may also increase the risk of serious accidents due to sleepiness. In the long term, sleep deprivation can cause health problems including diabetes, cardiovascular disease, obesity, and even early death.

Man’s body needs about seven hours of sleep each night to regenerate and maintain good health. So, here are some tips that you should do before bedtime to help you get a good night’s sleep.

Avoid Wrestling with Problemspets

Too much worrying can spoil your sleep. Make a list of all things you need to address the following day and relax. You can talk over issues late in the afternoon when you are both better able to focus and resolve things.

A Light Dinner is Advisable

A heavy meal before bedtime can cause heartburn that may disrupt your sleep. Persons with chronic heartburn are susceptible to insomnia. On the other hand, an empty stomach may keep you from falling asleep. Have a healthy, light snack before going to bed. A good choice would be cereal, milk, or crackers.

No More Caffeine

Refrain from taking drinks, food, and medications containing caffeine within few hours before bedtime. Having caffeine too close to your sleeping time may only interrupt your sleep. 50% of the caffeine that you consume at 8 pm is still in your body at midnight.

Limit Your Intake of Fluids

For at least 90 minutes before going to bed, you should avoid drinking a lot of water. Usually, it takes about 90 minutes for the body to process the liquids that you drink. The need to urinate can only disrupt your good night’s sleep.

Stop Drinking Liquorpets

Avoid drinking alcohol few hours before bedtime. Some drink alcohol to help them sleep at night. However, it does not solve the problem. It creates them. Alcohol’s sedative quality is only temporary. After a few hours, it would begin to stimulate the parts of the brain that can cause sleep problems later in the night.

No More Smokingpets

Smokers should not underestimate the stimulating effect of nicotine. Nicotine is more detrimental than caffeine. So if you do smoke, make sure that you are not smoking within two or three hours before bedtime, though it is better to quit altogether.

Avoid Exercising

You should not be exercising within two hours before bedtime. Exercising close to sleeping time can boost the person’s level of alertness. However, having exercise six hours before going to bed is best for your sleep.

Take a Hot Bath

Women who are suffering from insomnia who took a hot bath about two hours before bedtime have a better sleep at night.

Have a Regular Time for Sleeping and Waking Uppets

Sleeping and getting up at regular times provides a healthy sleep rhythm and synchronizes the body’s biological clock. Sleep and rise within an hour of your usual time every day. Sleeping until noon on Sunday and Saturday would not compensate for the sleep-starved weeknights.

Extra Bonus Tipspets

  • Keep your bedroom dark by turning off the lights and use lamps to promote a sleep-inducing environment.
  • Keep your bedroom quiet or turn down the volume. Noise will subconsciously stimulate your nervous system and keep you awake.
  • Adjust the thermostat in your bedroom. Too warm can induce nightmares while too cold can prevent your body from relaxing.
  • Be sure to choose the right mattress through surfing some reputable sites such as BedsOnline. Choosing the best mattress means not only finding the right size but also considering the materials used.
  • Use the right pillow. Choose a pillow that conforms to your sleeping position. If you sleep on your side, your pillow should be thicker than the pillow for a back sleeper.
  • Ensure that the environment and bedding provide the appropriate comfort. It is important that both should also be clean.


The demands in our lives are extremely pressing. Thus, many people are making up for those demands by cutting back on sleep. However, it is also evident that sleep loss or even poor-quality sleep can decrease the productivity, increase the accidents, and even result in higher mortality. Awareness regarding these realities can help you improve your sleep habits and in turn ensure your safety and good health.


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Mary Gaines
Mary Gaines

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