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Simple Tips for A BEtter Sleep | Oak Leaf Simple Tips for A Better Sleep – Oak Leaf

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Simple Tips for A Better Sleep

Sleep, exercise and nutrition are foundations of good health. Sleeping well means being energetic and emotionally balanced in the daytime. On the contrary, if you toss and turn at night, you’ll feel tired easily the other day, both physically and mentally. Lack of quality sleep will cause poor health in the long term.

 

Life isn’t easy. You may suffer from work stress, worry about family responsibilities or fear the unexpected challenges, all of which may keep you from falling asleep. While you might not be able to control or change these factors, you could follow the tips below to gradually improve your sleep.

 

1. Stick to one sleep-wake cycle

Go to bed and get up at the same time every day. Keep in mind that an adult should sleep at least 7 hours a day. If you are supposed to get up at 7 o’clock, you should go to bed at 11 o’clock: if you fall asleep right away, that gives you 8 hours of sleep and that would be perfect; but if you struggle to sleep, that still gives you enough sleeping time.

If you don’t wake up naturally, use an alarm to force you to get up. Being consistent reinforces your sleep-wake cycle.

 

2. Avoid certain food and drinks before bedtime

Avoid big dinner, caffeine, nicotine and alcohol before bedtime. It is not wise to go to bed being hungry or stuffed.

 

3. Create an ideal environment for sleep

That means a quiet, dark and cool room with a comfortable bed. Try not to work, eat or watch TV in bed. Turn on an aroma diffuser with a few drops of essential oil that soothes and induces you to sleep.

Useful tools:

 

4. Do calming activities before bed

Listening to soothing music is one of the most effective ways to calm you down. Reading is proved to be useful too. Another way is to take a nice warm bath, which can reduce the level of stress and anxiety. Pair with bath bombs that give out natural aroma for a relaxing bath.

Useful tool:

 

5. Cut back on naps

Avoid taking a nap longer than 30 minutes for it will interfere with nighttime sleep.

 

6. Include exercises in your daily routine

Doing physical activities on a regular basis by day will improve your nighttime sleep. You will have longer quality sleep if you exercise more vigorously.

 

If you still have trouble falling asleep every night after trying the tips mentioned above, contact your doctor as soon as possible. Hope everyone sleep well!

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