13 Ways to Get Good Sleep


Ways to Get Good Sleep

13 Ways to Get Good Sleep

Guaranteed sleep is a very good thing for your body's health. But with the advent of science and technology, as well as the development of a society with a more active lifestyle, many people are not getting enough sleep.

I remember one of my friends got a lot of work on the internet. So he had to do it all in a short time without sleeping or eating properly. As a result, she has been ill for four months now and is still in poor health.

This gives us the importance of exploring exactly the benefit of sleep or good sleep?

It strengthens and improves body growth.

It builds and strengthens the body's immune system.

You don't put it in a good mood (mood).

You do not add memory.

It prolongs life.

It improves the act of marriage.

Removes mental stress.

These are just some of the benefits of sleeping well; Don't you see that you need to be aware of ways that will give you sleep or sleep well? Follow me in this article to find out more.

Turn off the blue light in the evening and at night

This light is mainly found in electronic devices such as telephones; computers, televisions, etc. Research shows that this blue light reduces the production of the hormone melatonin which is what gives us sleep.

It is advisable to avoid social networking or to look at things in the materials mentioned above at night to improve your sleep.

Stay warm enough during the day

When you stay in the light enough your body will be able to recognize when you are awake and when it is time to sleep. That is, the body will develop the habit of realizing that now is the night and it is time to go to sleep because you have not slept all day.

Avoid caffeine consumption in the evening or at night

In the market today there are several beverages made or added to caffeine. Consuming caffeine stimulates and stimulates your body and keeps it in a state of rest.

So the use of caffeine in the evening or at night will lead to insomnia. Caffeinated beverages such as coffee as well as some soda Mf. Energy drink.

Reduce or stop sleeping during the day

Often when you sleep during the day it is the same as saying you have reduced the night's sleep. If you do not need regular sleep during the day, then it is best to do your best to get a good night's sleep. Remember, there is no reason to sleep during the day when you have a whole night's sleep.

Adjust your sleep and wake schedule

I hope you have slept more than the time you used to wake up, and when you woke up you felt very tired. The same goes for the day you went to bed late too. Therefore, make an effort to sleep and wake up at the same time so that your body can follow the routine you are used to.

When the body is changed to a regular sleep routine it will definitely show you negative results.

Do not use alcohol/alcohol

As I mentioned in the first article, melatonin is an essential hormone that helps us sleep. Research has shown that the production of this hormone is strongly influenced by alcohol use.

Alcohol is a beverage that has been shown to have many effects on the human body, so it is best to avoid alcohol.

Improve the environment of the bedroom

Research shows that more than 50 percent of people who experience sleep disorders are caused by poor living conditions in their bedrooms. Make sure you sleep in a room that does not have too much light, heat, cold, shortness of breath, or noise.

Things you can do to improve your room:

Turn off the light in your room.

Turn off the radio, television, or another noisy device.

Open the windows to make sure you get enough air.

Control temperature and humidity if you are not moderate you will not be able to sleep well - at least 20 degrees Celsius is enough.

I believe if you consider these you will improve your room and enable you to sleep better.

Do not eat too much at night or do not eat heavy foods at night

Due to the high frequency of the people during the day, they are unable to eat well during the day; so they prefer to eat a lot at night.

This is not a good thing as the body is resting at night; so overeating or eating difficult foods will cause the body to use more energy to digest that food. That is why many people who prefer to eat a lot at night wake up in the morning very tired.

Relax and clear your mind in the evening

It is important to read or listen to things that entertain your mind in the evening as it will make your mind allow you to get a sound sleep.

Things to do in this argument:

Avoid watching or listening to movies or horror stories (This will get you rid of nightmares).

Listen to slow music in the evening or at night.

Read books with thoughtful and entertaining texts (such as religious books).

I believe if you keep these things in mind you will keep your mind in good condition to give you a sound sleep.

Bathe in the evening or before bedtime

Research has shown that, taking a shower in the evening or at night before bed, will keep your body in good health and make you sleep better. So you can take a shower before bed or even wash your feet with water before bed to allow you to get a good night's sleep.

Use a good mattress and pillow

Many people wonder why they usually sleep better in a hotel than in their homes. The answer is to use a mattress and pillow better than the ones they use at home every day.

Poor mattress and poor pillow will cause neck and back pain thus preventing you from sleeping well. Make sure you buy and use the mattress and pillow approved by experts.

Exercise but not before bedtime

Exercise is important for building and protecting your body's health. Strive to be a regular exercise person as it will increase your ability to sleep well at night; since the body will rest well to rebuild itself.

Benefits of exercise:

Reduces the effects of disease

Weight loss

Increases confidence

It strengthens the body

It does not allow you to sleep well

Increases memory

It increases happiness

Increases self-confidence

Do not drink plenty of fluids at night

Water is important for your health, but drinking plenty of water or liquids at night is not a good thing for your health. Drinking plenty of water or liquids at night will cause you to wake up regularly to go to the yard; so you will have sleep deprived from time to time.

It is best to establish a habit of drinking water or a small number of fluids at night or if you have to drink a lot then put them in advance.


The topics discussed here are some of the ways in which you can get a good night's sleep. It is obvious that a lack of good sleep is the result of a poor lifestyle. So, change, first of all, take care of your health so that you can be more productive.
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