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How to Plan a Good Night’s Sleep

by Family Center

How to Plan a Good Night’s Sleep
Sleeping well is essential to staying active and helping us to better accomplish our daily tasks. However, to get a good night’s sleep you need to take some care, because sleeping a lot is not synonymous with sleeping well.

Some experts say that an adult human should sleep between 6 and 8 hours a night. That is, a sleep continuous, uninterrupted.

There are many people who find it difficult at bedtime, and end up seeking help in remedies – strong pain relievers, for the most part. However, it is possible to get a good night’s sleep just by changing some habits.

How to schedule a good night’s sleep

The first tip for good sleep is to avoid activities that require a lot of effort at least three hours before going to bed. Physical activities, for example, end up leaving us very agitated, which makes it difficult at bedtime.

Another important point is to always try to sleep at the same time. Even with the rush of everyday life and the many unforeseen events that happen, the ideal is that the person acquires the habit of sleeping at the same time.

This makes the body understand that it needs to rest from that moment.

A good night sleep requires comfort and tranquility. In this way, the person is advised to wear light clothing. The body temperature tends to decrease at the time of sleep, so it is indicated to sleep with a blanket, for hot days, and a thicker blanket for the cold period.

Find a position that is more comfortable and helps you fall asleep. Experts indicate sleeping on your side with a pillow between your knees. This position, besides comfortable, still avoids muscular pain and possible problems in the cervical.

Always keep the light off when you go to sleep. The dark ends up aiding in the relaxation of body and mind.

A warm bath also helps you sleep well. The warm water relaxes the muscles and eliminates the tension of the day, allowing you to rest better.

Avoid reading or listening to restless music before bed. Having a good night’s sleep consists of resting the mind and body, and some readings and songs have the opposite effect.

Watching TV before bed also messes up, because the body is slow to understand that it is a moment of rest.

The power night needs to be light. High calorie foods take time to digest, and you can not sleep right with a heavy stomach.

Some people usually take a glass of warm milk or a tea before bed. This really helps. Avoid only caffeinated beverages.

And in the case of tea, opt for those 100% natural, like lemon balm and chamomile, made with the leaf itself. Have a banana and cinnamon tea one hour before bed and see what happens!

When it comes to the technology age, one of the biggest enemies of a good night’s sleep is the cell phone. To sleep well, avoid leaving the device close to you.

If it serves as an alarm clock, leave it at a considerable distance so that you will not be tempted to tamper with an application if it takes a long time to fall asleep.

Finally, I think this is one of the most difficult things, but it is very important to get a good night’s sleep: avoid thinking about things that need to be done the moment you lie down.

Leave it to think about the problems and other tasks the next day. When you go to bed, try to empty your mind, so that you can rest completely.

And if suddenly, you take too long to fall asleep, background music can help. Mantras and instrumental music aid in the relaxation of body and mind.

Planning a good night’s sleep requires small changes in the habit. Turning these details into something constant will not only provide a great night’s sleep but will bring lasting benefits.

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