6 Tips for a Better Night’s Sleep

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6 Tips for a Better Night’s Sleep


The more we research the effects of sleep, the more we are realizing that a good night’s sleep is essential to your health and happiness. It can lower your risk for certain diseases, improve your mood, and let you live a longer life.

If you aren’t sleeping well or for enough hours, there are important habits you might want to change. Use these tips for a better night’s sleep starting tonight.


1-Avoid caffeine after the morning

Caffeine might get you through early mornings and drowsy afternoons, but it can stay in your system for up to twelve hours. That means a lunchtime latte might be keeping you up past midnight. Cutting back on caffeine will keep you relaxed and ready for sleep throughout the evening.


2-Regular exercise

Exercise offers just about as many benefits as sleep, including improved mood, resistance to getting sick, and stress relief. Exercise is a healthy way to get rid of energy before bedtime and a good way to wake up your body in the morning.


3-Get into a regular sleep cycle

If you do something enough, your body gets into the habit of it. Make sure you lay down in bed at the same time every night, and wake up at the same time every morning. Your body will eventually follow your lead and make it easier to fall asleep and wake up when you want to.


4-Nighttime ritual

Just like setting regular sleep habits, you can begin a nighttime ritual that you go through every night. Your body will gradually prepare itself for sleep as you brush your teeth, take care of your pets, take out the trash—whatever you do, do it every night before bed.


5-Comfortable sleeping environment

Four important factors are a dark room with a good pillow, bed and sheets. If noises bother you, consider a white noise machine to drown out the environment. Another important tip is to never lie in bed until you’re actively trying to sleep—then your body will associate your bed only with sleep.


6-Stretching and meditation

Set out 15 minutes before bed for you to unwind from the rest of your day. Stretching your muscles lightly will help your blood flow smoothly and make you feel more comfortable, while meditation helps clear your mind and reduce your anxiety.


These six tips for a better night’s sleep will help you feel happier throughout the day and keep you healthier if you can turn them into habits. We at Family Pharmacy are always here to help you maintain your healthy living habits.

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