What Can You Do To Promote A Good Night’s Sleep

A woman sleeping in a bed with a pink sleeping mask on.

A good night’s sleep is like a reset button for your mind and body. It leaves you feeling refreshed, alert, and ready to tackle the day ahead. It even helps with weight loss, boosts your immune system, and improves your mood.

However, in this fast-paced world where stress is abundant, and technology keeps us connected 24/7, getting a good night’s sleep can be challenging. If you find yourself tossing and turning at night or struggling to fall asleep, here are some tips on what you can do to promote a good night’s sleep.


1. Get In Routine


According to Sleep Doctor, a consistent scheduled sleep routine helps you get the right amount of sleep for your unique needs. On average, a person needs to sleep about 8 hours a night, but this can vary from person to person. 


2. Avoid Naps During The Day


For some of us, nap time is a guilty pleasure, especially on lazy Sundays. But if you’re having trouble sleeping at night, try to avoid napping during the day. Naps can throw off your sleep schedule and make it harder for you to fall asleep at night.


3. Turn Off Electronics Before Bed


We are all guilty of scrolling through our phones or watching TV right before going to bed. You might think this helps you to relax, but the light from these devices actually suppresses melatonin production, making it harder for you to fall asleep. Try to turn off all electronics at least 30 minutes before bed.


4. Create A Relaxing Environment


Your bedroom should be your sanctuary, a place where you can relax after a busy day. To create a relaxing environment in your bedroom, you can do the following: 

  • Use comfortable and supportive bedding that suits your preferences in firmness and texture.
  • Keep the room at a cool, comfortable temperature, typically around 18°C for most people.
  • Use blackout curtains to block out any external light sources that may disturb your sleep.
  • Introduce calming scents like lavender or chamomile, which can be soothing for the mind and body.
  • Keep the space clean and clutter-free to minimise stress and distractions.
  • Incorporate relaxing sounds or white noise machines to mask any disruptive noises from outside your bedroom.


5. Avoid Caffeine & Fluids


Coffee, energy drinks, and some teas contain caffeine, which can keep you awake at night. It’s best to avoid caffeine and other stimulating drinks at least 6 hours before bed. Also, try to limit your fluid intake in the evening to reduce trips to the bathroom during the night.


6. Start Exercising


Exercise before 2 pm every day. The reason why we say 2 pm is because exercise can actually increase your body temperature and keep you awake. Exercising earlier in the day allows enough time for your body to cool down before bedtime.

Yoga, for instance, is an excellent exercise form that can promote relaxation and improve sleep quality.


7. Eat A Balanced Diet


Food and sleep? How do they relate? As it turns out, they are closely connected. Eating a balanced diet that includes the right amount of vitamins, minerals, carbohydrates, proteins, and fats can help regulate your circadian rhythm and improve sleep quality. If you’re too busy to cook yourself a nice meal, try ordering healthy, ready-made meals here at Slender Wonder. 


In Summary


A good night’s sleep equals a better day ahead. Start by making these small changes, and see how your body transforms into a well-rested and rejuvenated state. 

Remember, sleep is not just about quantity but quality as well.

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