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How to have healthy sleep

The importance of a good night’s sleep cannot be overstated. But, very often, there are a number of factors that interfere with your good night’s sleep. These factors can be everything ranging from work or family stress to unexpected conditions like noisy environment. So, it is easy to say that a good night’s sleep is quite elusive. However, you can adopt some habits that will help you get a better sleep. Here, we have mentioned a few:

1. Your body’s natural sleep-wake cycle

The most important tip to get a healthy sleep is to get in sync with the natural sleep-wake cycle of your body. If you want to wake every morning feeling energized and refreshed, you need to sleep the same number of hours every night, even if you do it at different times. Limit your naps to the afternoon. Try to sleep and get up at the same time. This will set the clock of your body and get you a healthy sleep. Even on weekends, make sure that you don’t exceed your daily limit of sleeping hours.

2. Say No to Smoking

Though, getting a quality sleep is one of the many reasons to quit smoking. Nicotine, a substance present in cigarettes, is a stimulant which prevents you from sleeping. Also, many smokers have withdrawal pangs during the night. Studies have shown that smokers are 4 times more likely to not get a quality sleep than a non-smoker.

3. Eating and Drinking Habits

Your dinner should not be too heavy or too light. Avoid any large meal before bedtime. You shouldn’t be too hungry too as the hunger will keep you awake at night. Also, stay away from caffeine, alcohol, and nicotine. They produce stimulating effects and discomfort that might take hours to wear off. Even alcohol, that makes you feel sleepy at night actually causes broken sleep.

4. Environment in the bedroom

Your environment matters a lot when it comes to getting a good night’s sleep. Your room should be cool, quiet, and dark. If there is noise outside, you can use headphones, earplugs, or a white noise appliance. Keep TV, computer or any other appliance out of your bedroom. Your room should be properly ventilated. Use heavy curtains or blackout shades in the room to get rid of any unwanted light. Buy comfortable pillows and mattress to ensure a healthy sleep.

5. Exercise

People who perform physical activities during the day sleep better at night. Regular exercise helps you get rid of sleep apnea and insomnia. If you don’t have time for strenuous exercise, you can also try light activities which will improve the sleep quality. However, it will take a long time, even several months, before you start seeing sleep promoting effects. SO, it is important to not lose focus and be patient.

An adequate amount of sleep is not just important to get rid of sunken eyes, but also to stay away from a myriad of lifestyle diseases. So, it is recommended to sleep at least 7-8 hours every day. Besides, taking a nap about 20-30 minutes during the day would be a plus.

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