A healthy sleep’s tips and tricks.

dT9XgydBcThese days, people find it difficult to sleep during the night, health issues such as insomnia have become very common now a days. Consequently this prolongs to further problems, like being moody, irritable and cranky. Surely you don’t want to be known as the ‘grouchy one’ in the crowd. Fear not! Here are some solutions to your problems that are worth trying.

Healthy people know that getting the right amount of Zs is an essential part of a wellness routine, so they prioritize it accordingly.

  1. Shower.

Body temperature is crucial in regulating sleep, as per scientists. Showering at night can assist in that process. The warm water helps you feel relaxed as you crawl in between the sheets as well as improve the quality of your sleep.

  1. Meditate.

Few moments of meditation can easily calm your mind. The practice has a variety of health benefits, including better sleep. Perhaps reciting a few mantras before drifting off to sleep will reap benefits for tomorrow.

  1. Journal.

Having a hard time drifting off? Too much on your mind? When thoughts invade your mind you’re bound to be restless and uncomfortable in your sleep, so the best way to dump those thoughts away is by writing it out. Research shows writing something that’s stressing you out and physically throwing it away can help clear your mind and aid in getting better sleep.

  1. Drink water.

Having a glass of water an hour before you sleep will help you wake up hydrated and with a better night’s sleep under your belt. Make sure not to consume water right before bed as this could cause discomfort during sleep.

  1. Brush those teeth.

You’ve heard it all before from dentists and your mothers that brushing your teeth twice a day will help keep your mouth clean and any kind of bacteria from building up. But sometimes you get so lazy you end up skipping that nightly part of the routine. Don’t! If you don’t want plaque and bacteria to build up pretty fast, making your breath foul and putting your mouth health in jeopardy; drag yourself if you must to tick off this task before going to bed.

  1. Work it out.

First and foremost, the most important thing to remember is that working out is necessary, even if you have to work hard to fit it in. It might be the only time that you have to exercise. Working out before bed doesn’t have to be as bad as you may think, depending upon the kind of exercise. That means not working out too hard, having a small snack after your workout. Not only does moving your feet help your health and attitude, research shows that exercise can help you get a better night’s rest along with other health benefits.

  1. Ditch the devices.

Screens are a bedroom no-no. What seems like a harmless bedtime habit is actually creating disruptions for your sleep. Studies show the blue light emitted from our phones, laptops and TVs can spoil our sleep cycles. Even a few minutes of scrolling through may be harmful.

  1. Eat smart.

You’ve already heard of the myth that eating before bed is bad for you, but it’s not completely true because it depends on how you snack. In fact, some foods before bed may even help regulate your blood sugar and get you ready to catch up on sleep. Research suggests the fruit may help boost your sleep quality. Dark chocolate instead of milk and white chocolate before bed is always a good idea as well for all those chocolate lovers.

  1. Crawl in at a reasonable hour.

Lastly, try going to bed as early as possible or manage your time in such a way that you would be able to get seven to nine hours of sleep per night. Timing does matter.


So prioritize those Zs as much as you can. They are simple and more or less part of your routine. Though it is understandable how tired you must be after the long day of slaving, you must still drag yourself every night to conduct these. Ultimately, the benefits outweigh the preparation, you’ll thank yourself in the morning.


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