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December 8, 2017

Tips For A Good Night Sleep

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Sleep is the process through which the body receives an adequate amount of rest it requires to reenergize and get in shape to perform daily activities in an efficient manner. Here are a few tips to make sure you get the right amount of sleep every night.

Make the surrounding restful

Create a room that is perfect for resting. Exposure of the bedroom to light may make it all the more difficult to fall asleep. Consider utilizing shades, earplugs, or a fan to make a surrounding that suits your necessities. Thick, heavy curtains will aid by absorbing unwanted noises and keeping the room dark while eye masks too will help reduce the virtual disturbances. Keep the temperature serenely cool, preferably between 60 and 75°F, and the room must be adequately ventilated. Furthermore, ensure that the bed, pillows and the sheets are all just the way you want them to be.

Know how long you must sleep

Most grown-ups require seven to eight hours rest each night. An individual who fails to provide his/her body with this basic amount of rest are often tired during the day, and this will prevent them from engaging in daily activities in a productive manner. If you are someone who takes more than just a while to fall asleep, go to bed early. 

Fight sleep apnea

Sleep apnea is a very common condition where an individual experiences pauses in breathing during sleep. These pauses may last for several seconds or even minutes and if left unattended, sleep apnea can contribute to poor sleep, daytime sleepiness and tiredness while also increasing the risk of heart attack, stroke, obesity, diabetes and heart failure. Losing weight, regular exercise and quitting smoking will ensure a good night sleep, free from sleep apnea. A CPAP machine Hong Kong is a medical equipment that one can use at the comfort of his/her own bedside to ease breathing obstruction resulting from sleep apnea which in turn will ensure a good night sleep.

Stay away from caffeine and alcohol before bed

Despite the belief that liquor can help with resting, a couple of hours after intake it goes about as a stimulant, enhancing arousals and diminishing the nature of rest later in the night. It is therefore best to reduce liquor utilization to one to two beverages for each day, or less, and to refrain from drinking inside three hours of sleep time. Caffeine has various advantages and is consumed by 90% of the US population. A cup of coffee can increase vitality and decision making ability according to researchers. However, when consumed late in the day. A cup of coffee containing caffeine before bed can provoke your sensory system and prevent your body from unwinding during the evening. In one investigation, intake of caffeine up to six hours before bed was found to reduce the quality of sleep substantially. On the off chance that you develop a craving for some espresso in the late evening or night, opt for a decaffeinated espresso.

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