12 Secrets to a Good Night's Sleep

Posted by kylie foster on June 15th, 2021

A good night's sleep is essential for your physical and mental health. Adequate sleep:

  • improves the ability to learn, remember and solve problems;
  • lowers blood pressure;
  • helps to control weight;
  • strengthens the immune system, thanks to which the body fights infections;
  • helps the body to recover;
  • allows you to be more active during the day.

Disorders of sleep can also be caused by diseases other than cancer. Contact your healthcare professional if you think you have this problem.

12 Ways to Improve Your Sleep

If you don't sleep well, try the tips below.

1. Develop a balanced exercise plan

  • Provide for daily physical activity;
  • Stop exercising 2-3 hours before bedtime.

2. Get sunshine

  • Try to get sunshine daily, especially in the morning. Light helps your body navigate the time of day. Open the curtains or go outside.

3. Take something to help you sleep

Use the sample sleep medication below or take a natural remedy - Valerian root, magnesium, lavender, passionflower, etc.

There are a number of good melatonin-based medications that can help you sleep better. An example is Meloset which can be purchased on http://thecanadianhealthcaremall.com/. The online pharmacy offers to buy affordable medicines with home delivery. Orders are accepted and processed 24/7. The company has been operating for over 20 years and has gained a perfect reputation. The pharmacy staff is always there to answer all your questions. Check with your healthcare provider for more information.

4. Limit your nap time

  • Daytime sleep in the afternoon may make it more difficult for you to fall asleep at night;
  • If you feel you need to sleep during the day, set your alarm to wake up 30 minutes later.

5. Track your sleep

  • Keep a sleep diary or record the time you fall asleep (including during the day) and wake up (including at night). This will help you see any patterns affecting your sleep.

6. Turn off the light

  • Light makes the brain awake, therefore, by turning it off, you will help your body prepare for sleep. In the evening, turn off bright light sources and switch to lighting with low-power lamps or night lights (including in the bathroom);
  • Try not to watch TV or use your computer or mobile phone near bedtime. If necessary, reduce the brightness of the screen if possible.

7. Limit your food and drink intake

  • Avoid caffeinated beverages such as coffee, black or green tea, sodas, and chocolate in the hours before bed;
  • A few hours before bedtime, do not smoke, including e-cigarettes, or use other products containing nicotine. They may keep you awake;
  • Do not drink alcoholic beverages. They can help you fall asleep, but you can wake up in the middle of the night because of their use;
  • Finish dinner at least 3 hours before going to bed;
  • Avoid drinking too much fluids before bed, especially if you often get up at night to urinate. Getting up frequently at night can disrupt your sleep patterns, making you more tired during the day.

8. Create a comfortable bedroom environment

  • Make sure your bedroom is quiet, dark, and cool. If you cannot achieve darkness in the bedroom, use a sleep mask;
  • If noise is the problem, try using earplugs or background noise such as a selection of ocean sounds;
  • Change to a warmer or lighter blanket appropriate for the season;
  • While in bed, do not watch TV, use a computer or smartphone, or talk on the phone. Use the bed only for sleep and sexual activity;
  • Do not allow pets to sleep in your bedroom, as their movement can wake you up.

9. Relax before bed

To relax before bed, use one of the following relaxation techniques:

10. Take it easy

  • If you cannot get rid of your anxiety, make a list of questions that make you anxious. Then write what you can do to eliminate or reduce that concern. For example, you can ask your doctor about a symptom or talk about your concerns with a friend or family member. Promise yourself that you will do it the next day;
  • If you cannot sleep, get out of bed and take a short walk. You can also do something for 30 minutes, such as reading a book or doing a crossword puzzle. Then do some relaxation exercises;
  • Turn the clock so that you cannot see the time. Checking the time constantly can make it difficult for you to calm down and fall asleep.

11. Be careful getting out of bed

  • Make sure there is nothing around the bed to trip or fall over;
  • Use night lighting in the bathroom and hallways;
  • Keep a glass of water, a telephone, and a lamp by the bed in case you need them.

12. Observe the regimen

  • Go to bed every night and wake up at the same time every morning, even on weekends.

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kylie foster

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kylie foster
Joined: June 15th, 2021
Articles Posted: 3

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