10 Best Tips For A Healthy Sleep

Sleep impacts every aspect of our lives.

People often neglect to sleep, but it is an essential aspect of our everyday life. Sleep affects our quality of life in many ways, such as efficiency at work, endurance to daily tasks, or the prevention of diseases and maintenance of mental health; these are just a few.

Why Is Sleep Important?

Nowadays, people are sleeping less, and sleep quality has also reduced. Here are a few reasons why sleeping is essential.

People Who Sleep Less Have A Significant Risk Of Heart Diseases

Many studies have shown that people who sleep less are more prone to diseases related to the heart.

Poor Sleep Is Linked To Depression

It has been estimated that 90% of depressed people complain about good sleep. Poor sleeping can also lead to many mental health issues, and poor sleeping is also associated with suicidal thoughts. 

Sleep Improves The Immune System

Studies have shown that people who sleep less than 7hours are three times more likely to develop a cold than those who sleep more than 8hours.

Good Sleep Can Improve Concentration

Poor sleep harms many functions of the brain, like performance, concentration, and cognition.

People who sleep more than 7hours have more concentration than those who sleep less.

Sleep Reduces Stress

Sleep is a powerful stress reducer. Following a regular sleep, routine restores the body, improves concentration, sharpens judgment, and decision-making.

How Much Sleep Do I Need?

The amount of sleep per day depends on the age of an individual. Here's the CDC's recommendation:


Newborn (0-3 months): 14-17hours.

Infant (4-11months): 12-15hours.

Toddler (1-2years): 11-14hours.

Preschool (3-5years): 10-13hours.

School-age (6-13years): 9-11hours.

Teen (14-17years): 8-10hours.

Young Adult (18-25years): 7-9hours.

Adult (26-64years): 7-9hours.

Older Adult (65years or more): 7-8hours. 


How To Have A Good Sleep?

Here are 10 best tips for healthy sleep.

1. Maintain A Persistent Daily Schedule

Have a daily schedule as per your work, plan at most 8hours of sleep for a day. Having a persistent schedule will give you a good sleep, because your body will get habituated to that time and you will get a feeling of sleep whenever the time is... as you have scheduled.  

2. Reduce Your Daily Caffeine Intake

Caffeine is a brain stimulant, it increases the activity of your brain. However, having caffeine will reduce sleep, as it improves the functions of the centers other than that of the sleep center of the brain so it makes us not care about the sleep.


3. Turn Off The Computer Or Television

Most people nowadays watch TV or use devices like PCs, Laptops, Mobiles, etc. to get sleep when they are sleepless. But, it doesn't help you to get sleep, and it will harm your brain and eyes. Some studies stated that it is better to keep your mobiles and other devices aside before 30mins of sleeping.   

4. Engage In Regular Exercise

Try to get engaged in regular exercise cause the more your body gets tired or burns calories, the more it will help you out to get a good sleep.    

5. Limit Beverage Consumption Before Bed

Having more beverages before sleeping may lead to discomfort, that doesn't allow you to get a good sleep.  

6. Keep Your Bedroom Dark And Calm

Sleeping in a dark and calm place will let you have a good night's sleep. Many studies have shown that sleeping in a calm place is better than sleeping in a place with noise.


7. Invest In A Comfortable Pillow, Mattress, And Bedding

Pillow, mattress, and bedding will play a great role in providing you a good sleep.

A comfortable pillow and bedding are a must for good and healthy sleep.


8. Go To Sleep And Wake Up Using Your Internal Alarm Clock

When you sleep at a scheduled time, your body will make you wake up at almost the same time every day. Usually, in biology, it is referred to as a Sleep Cycle, this will make your body have  a good sleep. 

9. Fight After-Dinner Drowsiness 

If you feel sleepy before your bedtime, get off the couch, and do things like calling a friend or getting clothes ready for the next day. If you give in to the drowsiness, it may wake you up later in the night, and you may have trouble sleeping.

10. Don't Eat Late In The Evening 

Eating late at night may negatively affect your sleep hormones. Try to eat before 9 pm. 

What To Do IF You Can't Fall Asleep?
These tips help explain what to do when you can't sleep.

Have A Sleep Diary
This can help you to keep track of how well you are sleeping, and can let you know what are the things which are helping or hurting your sleep.

Try Relaxation Techniques

Just try to focus on relaxing. Meditation, progressive muscle relaxation, and controlled breathing are good examples for relaxation methods that can help you sleep.

Consult Your Doctor

If you find that your sleep problems are worsening, persisting over long-term, better meet a doctor. Because doctors are the best one to advise if you encounter serious difficulties in sleeping.

If you sleep well, be thankful for that. Most people in the world suffer from insomnia (can't sleep or stay asleep for longer) these days. Sleep is just as important as food and water, it helps your brain and body to function properly.  
Try following the above tips, and have a healthy and good night's sleep.