Tips for Getting a Better Night Sleep With Quality Relaxation

Getting a good night’s sleep is essential to maintaining good physical and mental health.

Unfortunately, says sleep expert Ambrose Chiang, MD, many Americans today do not get enough sleep.

“We are a sleepless society,” said Dr. Chiang. “Although we are all different in terms of our sleep needs, adults usually need at least seven hours of sleep every night.”

Quality sleep can be prevented by

  • Physical conditions, such as sleep apnea and other sleep disorders
  • Medical conditions, including acid reflux and chronic pain
  • Medications, such as corticosteroids and beta-blockers
  • Natural features, such as a comfortable bed partner
  • Mental disorders, including anxiety and depression
  • You grow up because, as you grow older, your sleep tends to be easier and more comfortable, especially during the second half of the night.
  • Hot flashes, which can disrupt women’s sleep during menstruation

How Can You Get Rid of Good Sleep Clean

Practicing good sleep hygiene, Drs. Chiang suggests that, it may help to solve some of the problems that prevent quality sleep. To get a good night’s sleep, he offers the following five tips:

Avoid excessive light and electrical items at bedtime. Your bed should be reserved for sleep and sex – do not watch television or use cell phones and iPads to scan the web, says Dr. Chiang.

He says: “TV in the room is a bad impression on adults and children. “It is natural for your body to sleep in the dark, as it was before the light. The television is often bright and noisy. Try to have a comfortable bed. This is especially important for children and adolescents as it improves sleep patterns. ”

Create a regular sleeping routine and a comfortable bed. Other aspects of sleep hygiene include regular sleep schedule and wake-up time, as well as a comfortable place to sleep.

A common environmental problem is bedbug infestation.

Drs. Chiang says: “If your spouse keeps you awake with a loud, unusual snort, the loss of your breath may cause you to feel overwhelmed. “This is something that can be fixed. You should go with your partner to the doctor to discuss treatment options. ”

In general, a cool room is usually much easier to sleep well than a warm room.

“But a warm bath before bed can be a great way to relax and help you sleep,” she says. “A good night’s sleep may help you to regain your balance. A warm, caffeinated beverage, like a glass of milk, can cool down and relax before bed. “

But if you suffer from acid reflux, it is best to avoid food for at least three hours before going to bed, says Dr. Chiang.

Avoid caffeine, alcohol and tobacco. Most people know that evening caffeine can keep you awake at night. But what most people do not realize is how long caffeine lasts in your body. The half-life of caffeine can be three to seven hours. This means you can drink a cup of coffee at 10 a.m., and at bedtime, you may have a large amount of caffeine in your body.

Nightcaps should be avoided, as alcohol is known to cause shortness of breath, says Dr. Chiang.

“Alcohol can keep you awake at night, especially during the second half of the night,” he says. “Tobacco use also impairs sleep.”

Avoid prolonged sleep during the day. A short 10- to 15-minute nap or a few minutes of energy rest in the afternoon can provide an amazingly refreshing boost to a person’s alertness. But be careful not to go to bed too long.

He says: “After 20 to 30 minutes, you can fall asleep, which can make it harder for you to sleep that night. “It’s like eating a simple meal before dinner and keeping your body hungry during the meal. Staying awake all day creates a drive that tells your body to sleep at night. ”

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Set a “worry time” early in the morning. Anxiety and stress are a major factor in depression.

“Some people can’t close their minds when it’s time to go to bed,” says Dr. Chiang. “They may be drowsy and sleepy, or they may wake up very early and worry about not being able to sleep.

If you have a tendency to be anxious, set aside 30 minutes in advance to plan for the next day. This may reduce your anxiety so you can sleep better at night, says Dr. Chiang.

Finally, Drs. According to Chiang, obstructive sleep apnea, when a person’s respiratory system deteriorates and causes him to stop breathing, can cause insomnia. It is associated with serious health risks, including cardiovascular disease and metabolic disorders.

He states: “Your doctor or sleep specialist may recommend various treatments to prevent dementia. If you do not feel well, you may want to discuss it with your family doctor. If your primary care physician cannot help you, he or she can refer you to a sleep specialist. ”

Tips for Better Health

Stick to a bedtime schedule

Set aside no more than eight hours to sleep. Recommended sleep level for a healthy adult for at least seven hours. Most people do not need more than eight hours in bed to get proper rest.

Sleep and wake up at the same time every day, including weekends. Consistency strengthens your sleep cycle.

If you do not sleep within 20 minutes of sleeping, get out of your room and do something relaxing. Read or listen to cool music. Go back to bed tired. Repeat as needed, but continue to maintain your sleep schedule and wake-up time.

Pay attention to what you eat and drink

Do not go to bed hungry or full. In particular, avoid heavy or heavy meals within a few hours before bedtime. Anxiety can keep you awake.

Nicotine, caffeine and alcohol should be avoided, too. The stimulating effects of nicotine and caffeine take hours to diminish and may interfere with sleep. And while alcohol may stimulate sleep at first, it may interfere with sleep at night.

Create a peaceful environment

Keep your room cool, dark and quiet. Exposure to light in the evening can make sleep difficult. Avoid prolonged use of light-emitting screens just before bedtime. Consider using darker shades, earplugs, fan or other accessories to create an environment that suits your needs.

Doing quiet activities before bedtime, such as bathing or using relaxation techniques, may promote better sleep.

Reduce daytime sleepiness

Prolonged daytime sleepiness can interfere with sleep at night. Limit sleep periods to no more than one hour and avoid getting too much sleep at night.

However, if you work at night, you may need to sleep a lot before work to help pay off your sleep debt.

Include physical activity in your daily routine
Regular exercise can promote better sleep. However, avoid working too close to bedtime.

Spending time every day can be helpful, too.

Control the pressure

Try to resolve your worries or concerns before you go to bed. Write down your thoughts and set aside your future.

Managing stress can help. Start with the basics, such as planning, setting priorities, and assigning tasks. Meditation can also reduce anxiety.


All information provided above is for educational purposes only. Always consult a physician before taking any medical action.

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