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Would you like to sleep well at night? Apart from being good for your health, getting a good night's sleep can make you feel more refreshed in the morning. This is, of course, very helpful when doing activities.
According to the Sleep Foundation, there are several benefits to a good night's sleep, such as supporting heart health, strengthening the immune system, and improving blood sugar control.
Some experts say adults need at least seven hours of sleep per day to stay healthy. Here are five tips to help you get a good night's sleep.
1. Make a cozy bed
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Before going to bed, block out all light from your room, as exposure to light can make it harder to fall asleep. This includes lights and cell phone screens.
Instead, keep your room dark, cool, and quiet. Consider using fans and room darkeners to create an environment that suits your needs. A comfortable environment has been proven to help with falling asleep and improving sleep quality.
2. Limit naps
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Napping during the day can be refreshing, but if the nap is too long, it can make it difficult to fall asleep at night. Keep naps short, around 20–30 minutes. Also, avoid sleeping in the afternoon.
3. Engage in physical activity
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Being active during the day can improve sleep quality and reduce the time it takes to fall asleep. Engage in activities such as walking, cycling, and light exercise. However, avoid strenuous exercise before bedtime.
In addition to promoting a good night's sleep, physical activity is good for your overall health. Have you done any physical activity today?
4. Relax and meditate
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Set aside some time before going to bed to relax. Reading a book, listening to soft music, or meditating can help if you have trouble falling asleep. This is one of the most effective tips.
Avoid using your cell phone or other electronic devices before bedtime, as they emit blue light, which makes it difficult to fall asleep.
A quiet atmosphere supports deeper, higher-quality sleep.
5. Minimize noise.
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Reducing noise can help create a comfortable bedroom. If you can't muffle the noise sources around you, try muffling them with the sound of a fan. Headsets or headphones are another option for blocking out disturbing sounds when you want to sleep.
So, those are five tips to help you sleep well at night. Follow these tips to improve the quality of your sleep. Aim for 7-8 hours of sleep per day to reap the benefits. Try practicing one of these tips tonight — you might be surprised at the difference it makes!
Did you sleep for seven hours last night?
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Reference:
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-fall-asleep-faster-and-sleep-better/
https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips
https://www.sleepfoundation.org/how-sleep-works/benefits-of-sleep
