The Best Tips And Tricks To Have A Healthy Sleep

The Best Tips And Tricks To Have A Healthy Sleep

A good night sleep is what everybody needs to stay healthy. But to become healthy out of sleep, the sleep must be healthy too. Unhealthy sleep is a public health concern and attributed to many hazards, including; road accidents, mechanical disasters, and poor concentration leading to perilous errors. Unhealthy sleep is also linked to poor performance in school and difficulty performing daily chores because feeling of fatigue and sleepiness during the day. People who suffer from insufficient and general unhealthy sleep are also prone to various chronic illnesses, such as hypertension, depression, diabetes, and obesity.

However, while all that may sound ass bad news, the good news is that it is possible to have a healthy sleep. This can be achieved by following some habits to improve sleep quality. Here are the best tips and tricks to have a healthy sleep.

1. Avoid stimulants before bedtime

If you want to avoid a Topsy-curvy sleep with twists and turns, then you should keep off any stimulants before going to bed. Stimulants include caffeine, nicotine, and coffee. These will make you alert and awake instead.
Other things to avoid include alcohol, recreational drugs, such as marijuana, cocaine, and ecstasy, among others. Although these may give you a sound sleep, they are not recommended because of their dependability, hence addiction. You do not want to be tied to that kind of habit now, do you?

2. Maintain one sleep routine

To many people, the weekend or a holiday means staying awake into wee hours of the night only to wake up at 2 O’clock in the afternoon. Well, it sounds wise as it seems as a good way of taking a good rest on a day off work. But it has been proven that this irregular break of routine only confuses the mind and it is a number one cause for unhealthy sleep. Take For instance, a weekend that has a holiday on Monday; everybody loves that you will agree with me, but to them that stay late at night from Friday to Sunday, they are highly likely to suffer unhealthy sleep come Monday on wards. The reason is basically that their mind developed a routine of a sleep pattern of those late hours.
On the other hand, for them that maintain the weekday routine of sleeping early and waking up early, they will realize that sleep is much sounder, and that they wake up feeling refreshed and full of energy. The reason is that the mind is sure about the resting time and will always get the body into a good sleep at the usual time and wake up at the usual time. Thus, if you do not want your roommates, siblings, or partner to laugh at you because you cannot simply let go of the blanket after a long weekend, just stick to a weekday routine, in order also to stay healthy and alert on the road, class, and workplace.

3. Avoid Heavy Meals Before Bedtime

A healthy sleep requires a peaceful mind and brain function. Remember sleep is basically the time your entire self, including the mind, body and spirit take a rest for rejuvenation after a day of hard work. It is for this reason that any substance that might distract these three body elements to a rest are prohibited, including stimulants, which affect the mind, as discussed above. Now, when you take a large portion of dinner and go to bed, you will be distracting your body, which is your stomach, and also distracting the mind (brain functions that deal with digestion). Hence, you’ll find that instead of sleeping soundly, you become restless constantly interrupt your sleep. Therefore, stick to small portions, and preferably light meals, with smaller portions of meat, especially,

4. Check your sleeping environment

Where you sleep matters a lot on the quality of sleep you get. Therefore, it is always important that the sleeping environment is facilitation; free of noise, warm, odorless, spacious and comfy. Lack of any of these can cause discomfort, and distractions of the body, hence poor sleep. Simple things as switching off the electronics, such as TV and radio, switching off the lights, keeping bedding clean, maintaining ventilation, and using the right mattress, pillow and covers, matter a lot when it comes to working to have a healthy sleep.
There you have it, if you have been suffering from poor sleep and have been asking yourself ‘what are best tips and tricks to have a healthy sleep?’ now you have them. Try and use them and you will see a big change in your overall health.

8 Ways You Can Sleep Longer

8 Ways You Can Sleep Longer

Falling asleep at night is hard but do you know what’s even tougher? Trying to get back to sleep when you’ve already woken up. If you’re as busy as most people nowadays, uninterrupted sleep is a must-have.

If you’ve already mastered falling asleep the moment your head touches your mattress, the next trick for better sleep is staying asleep. On this list, we identify culprits that might be waking you up at night and what you can do to fight back. To get a comfortable mattress you can visit

Here are some reasons, and easy solutions, so you can sleep without interruption.

1. Remove the Distractions

This is very simple but a lot of people don’t practice this. One major source of distraction at night is the smartphone. It can receive an e-mail at 2 AM and jolt you awake or just flash a bright screen. A quick fix is to put it on the Do Not Disturb mode and place it face down. Better yet, keep it away from your bed by putting it on a faraway table.

Turn off the TV or your computer before you sleep. They might disturb you later on.

2. Avoid the caffeine

You might say “tea calms me down and makes me ready for bed”, however caffeine intake can be the reason your eyes jump open in the middle of the night. Caffeine blocks adenosine receptors in the brain, preventing any sensation of tiredness. Without this sensation, it’s hard to achieve deep sleep.

There are caffeine-free teas you can try and although decaf coffee has some of the caffeine left, it’s usually negligible.

3. Keep the Schedule

This is important for a healthy lifestyle. Sleep at a relatively fixed time and wake up at approximately the same time. It helps the internal body clock pace itself and ensures the sleep hormones get released and sustained the entire night. When you do it right, the moment you lay down on your soft, perfect mattress, your whole body will be activating sleep mode.

4. Exercise

Fact is physical exhaustion helps you to sleep. If you sit on a desk all day at work, it might not be doing anything to your muscles. If you can, insert some exercise a few hours before bedtime to improve your sleep.

5. Control the Lights

The streetlamp, ambient lighting, and even smartphones are sources of illumination that should be minimized at night. When the eyes see light, they can trigger alertness in the brain which is the last thing you want when you’re in your PJs and tucked comfortably on the bed.

6. Minimize Liquid Intake

Eight glasses of water is great, but don’t drink half of that at dinnertime. A glass of water in the morning and constant hydration throughout the day is good. As the sun sets, relax with the fluid intake so you don’t need any trips to the loo while you are asleep.

7. Use Comfortable Beds, Mattresses, and Pillows

Have you ever woken up in the morning with body aches? The bed you are using might not be suitable for you. Use a bed and good linen you find comfortable so you can achieve the best sleep. Investing in good products is a great way to ensure you have restful, uninterrupted dozing. And relax, beds last for many years before they need replacing.

8. Relax First, then Sleep

Anxiety is a big reason why people toss and turn at night. It’s also why many who wake up find it impossible to go back to sleep again.

Here’s what you should try: focus on relaxing and don’t get stressed about being awake. Falling asleep when you’re relaxed also makes it easier for the body to transition from the light nap to the deep, restful snooze we all want at night.

Today,, not a lot of importance is given to rest. The evening news, economy, and technology fuel this on-the-go, high-octane lifestyle. Don’t fall into this unhealthy trap — with just a bit of effort, your nights will be peaceful and quiet and your mornings, glorious.

What Are Some Good Tips To Endure Sleep Deprivation

What Are Some Good Tips To Endure Sleep Deprivation

Sleep deprivation is the state you get into when you don’t get enough sleep. It can be chronic or acute and it is never pleasant.

Sleep deprivation can have serious consequences your mind and body and can lead to impulsive behavior, depression, paranoia or even suicidal thoughts.

You should always do everything you can to not be deprived of sleep but sometimes there is nothing you can do about. It is possible that you are new mother who needs to spend her every moment with her child or somebody climbing the corporate ladder.

If that is the case, and there isn’t anything you can do about it, you will need to find a way to endure it.

Enduring sleep deprivation is possible and there are a number of ways you can do that.

Keep your wits about you

Sometimes it can be hard to stay focused and disciplined under the best of circumstances, let alone when you are sleep deprived. But that is precisely what you need to do.

Get rid of the self-doubt and believe in yourself. Stay sharp and keep your goals in your mind at all times. You might get a bit dizzy or the world might feel like it is going to fall apart but that is just your body telling you that you need to sleep. Push through it.

Keeping your wits about is an essential tactic when it comes to enduring sleep deprivation and if you can’t manage that, you won’t be able to implement any other ones.

Know your limits

As important as it is to keep pushing yourself and staying sharp, it is also important to know when you can’t take it anymore. You are a human being and not a robot and you need to remember that fact at all times.

When you feel that you are about to lose it, don’t try to be a hero. That won’t do anybody any good. Get some rest and seek help from others if you need to. There is no shame in it and we all need a little help now and then.

Stay away from sedatives, coffee and phones

Taking a pill won’t help you in the long term. Chances are it won’t do you any good even short-term. Sometimes you have to let nature run its course.

If you are a coffee lover, make sure that you only drink it in the morning and try to keep your doses small. Yes, it will give you that energy boost you need so much but if your body is already past its limit when you drink, it will only make your irritable and edgy.

Most of us go to sleep nowadays with our phones in our hands. Even with the blue light filters and lowered brightness they will keep us awake. If you are not getting enough sleep the worst thing you can do to yourself is to keep yourself awake longer than you need to be.

Get yourself a good mattress

The importance of the right mattress cannot be stressed enough. When it is time to go to sleep, you need to make the most of it and a right mattress is essentially for that.

Get the best mattress that money can buy and thank me latter. A bad mattress will not only make you take longer to fall asleep, it will also lower the quality of your sleep, as somebody who is sleep deprived you can not afford not to get the possible mattress.

Make a plan

Enduring sleep deprivation is not a permanent solution and none of these tips can keep you going indefinitely. You need to get your sleeping habits in order and you need to do it today.

The first step to achieving that is to come up with a plan. What are you going to change in your life and how you are going to change it are just some of the questions you need to ask yourself.

Make a plan and stick with it because nobody can live forever with sleep deprivation.

The Most Comfortable Sleeping Positions

The Most Comfortable Sleeping Positions

Your sleeping position has a great impact on your sleep. As a result, this ultimately affects your general well-being. There are 3 major sleeping positions that most people use. These three positions include; stomach, side and back positions. However, all these three positions have various variables. All sleeping postures need a good mattress. You will find helpful mattress reviews and comparisons on Poor sleeping posture negatively impacts your health. It can cause the following issues to your health.

  • Fatigue
  • Impaired circulation
  • Heartburn
  • Muscle cramping
  • Back pains
  • Neck pains
  • Headaches
  • Tummy trouble
  • Premature wrinkles
  • Sleep apnea

Below are some of the most comfortable sleeping positions

Back sleeping

It is not everyone who uses this position, but it is a prominent one. A significant number of people use this sleeping position. As a matter of fact, it is one of the most comfortable sleeping positions. The best thing about this position is that it boosts proper spine alignment. This is because the spine, neck, and head are in a neutral position. Consequently, sleepers who use this position experience no pain. This is because there is no additional pressure exerted on the neck, spine, and head.

Back sleeping is known to ward off acid reflux. In order to gain the best from this sleeping position, ensure that you use a pillow. The pillow should support and elevate your head adequately. Nonetheless, this sleeping position can cause your breathing tube. This is dangerous for sleep apnea victims. Additionally, this sleeping posture can deteriorate snoring.

Stomach sleeping

Here is a sleeping position that remedies snoring. Interestingly, a significant number of adults use this position when sleeping. However, this position can cause neck and back pain. This happens because the position hardly keeps the spine in a neutral alignment. Moreover, stomach sleeping exerts pressure on both joints and muscles. This in return causes aches, numbness, and tingling. It also results to irritated nerves.

It is recommendable that you use another position when sleeping due to its negative health impacts. Nevertheless, if you get to sleep fast in this position, consider lying facedown. This is important as your airways remain open. This way, you get more room to breathe instead of sleeping with your head turned on the side.

Side sleeping

Actually, this is one of the most recommendable sleeping positions. There are a lot of positive impacts that you get from sleeping in this position. One of these benefits includes reducing acid reflux. Proper spine alignment is very effective with this position. As a result, this wards off neck and back pain.

While sleeping in this position, you will probably snore less. This position ensures that your airwaves are open. As a matter of fact, this is one of the reasons that make this posture recommendable. A great percentage of people sleep using this position. However, one disadvantage about this position is that it causes wrinkles. This happens because the better part of your face is always against the pillow.

The above are the most common and comfortable sleeping positions. Medical specialists recommend using the side sleeping position. This is because it is more comfortable. It also has lots of health benefits. Apart from this, the side sleeping position eliminates chances of restless nights. Use any of the above positions that feel most comfortable to you for a deep night sleep.