Hello everyone! In this blog is about how to take a good sleep… 

Sleep is something that we do not have much control over but we can make sure that we are sleeping well. There are many benefits to getting quality sleep. Sleep helps us recover from our day, builds healthy muscles and organs, boosts brain function and keeps us mentally sharp. 

Here are some tips to help you get better sleep.

1. Avoid caffeine before bedtime:

 Caffeine has been shown to block melatonin receptors in the brain, blocking your body’s natural cycle of going into deep sleep. Try cutting out coffee right before bed, or at least reduce the amount if you need to stay awake until morning.

2. Get enough exercise daily:

 Exercise stimulates endorphins, hormones that produce feelings of happiness. They also increase serotonin levels, which promotes relaxation.

3. Consider using earplugs:

 Many people wear headphones to drown out noise while they sleep. If using these while you're trying to rest, consider wearing earplugs. These can protect your ears against loud noises from traffic and even prevent tinnitus.

4. Have a relaxing night bath:

It's recommended to avoid baths after midnight, however a warm shower before bedtime can provide stress relief and promote relaxation. Some people find taking a warm bath with lavender oil to be soothing and relaxing especially at bedtime.

5. Reduce screen time:

Television viewing and computer use late at night are linked to insomnia. Set limits on how often you check social media and play games on your phone.

6.Create a restful environment:

Try not to use bright lights in the bedroom. Bright light interferes with melatonin production, making it difficult to fall asleep. Use curtains instead of blinds as they block out much more light than regular windows cover. Make sure your room has minimal noise - white noise machines are great tools to help ease anxiety while sleeping. 

7.Try not to eat too late:

Avoid eating right before going to bed. Eating after 9PM is likely to make your stomach full and thus disrupt your sleep. If you do eat later than this, try having small meals rather than three large ones. When you eat, don't consume anything that isn't healthy. Eat foods rich in protein, complex carbohydrates, fiber, calcium, magnesium and iron. Foods high in sodium like potato chips should be avoided as they may increase heart rate and blood pressure levels.

8. Keep your bedroom cool:

It's very important that your room temperature is at least 20 degrees Celsius (68 Fahrenheit). If this isn't possible, then try putting something between your bed sheet and mattress. This will reduce the amount of heat trapped under the bed sheet.

Thank you…