The Urban Lifestyle

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Thursday, May 19, 2022


What are the tips for the best night’s sleep?

If you’re having problems sleeping, read this article and learn some ways to get a good night’s rest. The number of people living with sleep problems is rapidly increasing. Around one in three adults suffers from poor sleeping patterns, leading to tiredness during the day, depressive symptoms, and other health-related issues.

These ten tips will help you get the best sleep of your life!

1) Maintain a regular bedtime routine

Establishing a bedtime routine is a great way to prepare your body for sleep. It should involve relaxing activities, such as reading, listening to music or taking a warm bath.

2) Avoid caffeine

Avoid stimulants near bedtime because they can cause poor sleep. Caffeine takes at least six hours before it clears the system of an adult and coffee can produce a dose of the stress hormone cortisol, which promotes alertness.

3) Try not to nap during the day

Sleeping during the day makes it harder to get a good night’s sleep at night time because you are constantly fighting against your natural body clock.

4) Exercise regularly

Doing some exercise can have a positive effect on your sleep patterns and can make falling asleep easier. However, exercising too close to bedtime will leave you feeling invigorated and unable to sleep.

5) Keep your bedroom cool

A bedroom temperature of between 16°C-21°C is ideal for sleeping.

6) Avoid alcohol before bedtime

Up until recently, it was thought that alcohol was a sleep aid. However, it is now known that alcohol drops the body’s production of the hormone melatonin, which regulates your internal clock and can therefore make falling asleep difficult.

7) Watch what you eat

Eating heavy meals close to bedtime will only give you indigestion, making it difficult for you to get to sleep. On the other hand, if you are hungry, eating carbohydrate-based foods just before bedtime will boost serotonin levels and give you a better chance of nodding off.

8) Make sure your bedroom is dark

A lack of good quality sleep can be caused by environmental factors such as poor lighting, noise, and temperature so it is necessary to create an environment that is ideal for sleeping. Therefore, it is important to make sure that your bedroom is as dark as possible and that any noise should be kept to a minimum.

9) Keep the television out of the bedroom

The light from television can trick your body into thinking it’s time to wake up so try not to watch television in bed.

10) Try not to worry

If you are worrying about something during the day, it is likely that these thoughts will come to mind when you’re trying to go to sleep at night. Therefore, when you are in bed, tired but unable to fall asleep, try and keep busy by thinking about non-stressful activities.


So, what can you do to get a good night’s sleep? Follow our Top 10 tips! By creating an environment that is conducive to sleep and establishing bedtime rituals, you can help your body relax and prepare for slumber. And if all else fails, don’t be afraid to seek out professional help. A good night’s sleep is essential for optimal health and wellbeing – so make sure you get as much of it as possible! How many of these tips have you tried? What has worked (or hasn’t) for you when it comes to getting a good night’s sleep?

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