The Healthy Sleeping Tips for you to Follow Everyday!

Having a healthy sleeping habit every night can make a big difference in the quality of your life. Its like having a good bath that is equaled to good hygiene, though in this one its referred to as having a good sleep hygiene.

You only need to follow up the tips below in a daily basis so you can have a good rest, or sleep!

Tip #1: Have a Sleeping Schedule

     You should make a sleeping schedule of your bedtime and wake up time everyday, sample is you should go to sleep by 10pm and wake up at 6 or 7am everyday. Making and following a sleeping schedule everyday can help you to regulate your body clock and can also help you to fall asleep nicely for the night, so your body can fully rest and gain the new energy it needed for the next coming day that is ahead of you.



Tip #2:  Have a Relaxing Bedtime Ritual

     Having a relaxing, routine activity before bedtime help you to fall asleep, of course with no lights on, or maybe a dimmed light, so your body can relax, try not to think about any stressing things that happened at daytime. You can go read a book silently until you fell asleep. Avoid using electronics devices at night because the light it emits is activating something on your brain that keeps you awake through the night.



Tip #3: Avoid Naps when you have trouble with Sleeping.

     Power naps are good, but if you're having trouble with sleeping at night, maybe you should eliminate it from your daily things to do. 





Tip #4: Exercise Daily

     20 minutes exercising daily and vigorously is the best, though you can go for light exercises too. You can exercise any time of the day, but not at the time where you're supposed to sleep.




Tip #5: Re-evaluate your Bedroom

     Make sure that the design of your room is relaxing, and is away from any noise that could disturb your sleep. You can consider using ear plugs if in case your partner is a heavy snorer, and try using dark curtains so that the light from outside of your house won't disrupt your sleep.



Tip #6: Sleep in a Comfortable Mattress and Pillows

     Of course, if you want a good sleep, you need comfortable mattress, and soft pillows!





Tip #7: Avoid Heavy Meals, Alcohols, and Cigarettes in the Evening

     Avoid eating heavy meals, drinking alcohols and coffee, and smoking cigarettes in the evening before you sleep because it can disrupt your sleep. If in case you're really hungry you can try eating a light snack 45 minutes before going to bed.



     If in case you're still having a hard time in sleeping, try to go to your doctor and seek for medical help, or you can also try writing a journal about what you're thinking at night and how you spend it, so you'll get to do something while you're awake.

Source: Sleep