Learn healthy tips for a peaceful and beautiful sleep


Learn healthy tips for a peaceful and beautiful sleep

Finding it difficult to sleep? Do you wake up excessively during sleep hours? Here are tips for a good night's sleep to beat these annoying fluctuations.

Tips for restful sleep: Here are 13 tips

Here is a list of tips for a peaceful sleep:

Peaceful sleep tips

Fluctuating during sleep is a common phenomenon, which can often be treated with equipment, including simple changes, but with great returns and a great benefit to your lifestyle.

Here are some tips  for restful sleep:

1. Do not keep colored lights in the bedroom

Sometimes it can be small details that disturb sleep, such as:

  • The tiny glowing light from a cell phone.
  • The light from the alarm clock is on the side of the bed.
  • Colorful lamps are prepared to give a special atmosphere to the room.

So, if you want a peaceful sleep, you should turn off the TV, computer, or any electrical device that contains colored lights and turn off all the lights as well.

2. Refrain from afternoon naps

Tips for a quiet sleep, one of which is to refrain from taking an afternoon nap, as napping during the daytime hours will harm sleep and may increase the cases of insomnia and its severity.

If you have to take a nap during daylight hours, try to at least make the naps within the following conditions:

  • It should be as short as 20 minutes.
  • Not to be within the 8 hours before bedtime, as this would harm your sleep.

3. Refrain from looking at the clock to calculate the remaining hours of sleep

Many people peek at the clock in the bedside library, but when they do that, and then start counting how many hours they have left to sleep, they are disrupting their natural sleep.

For people who cannot control themselves and do not look at the clock, we advise them to hide the alarm clock, either on the stairs or under the bed, the important thing is that the clock does not remain in front of their eyes.

4. Beware of hypnotic drugs

Sleeping drugs are a tempting solution for those who suffer from insomnia and sleep disorders, but care must be taken about how to use them, as some of these pills may cause addiction, and can lead to the emergence of other side effects.

In the ideal situation, these sleeping pills can be a treatment, but for a limited period, but they are not among the tips for a peaceful sleep, as they may harm the body more than it helps.

If you must take it, you need to make changes in your lifestyle to get a good night's sleep, so try to implement other restful sleep tips before resorting to sleeping pills.

5. Dedicate a certain routine to the body

The body must be accustomed to a certain routine, such as: going to sleep and waking up at specific and fixed hours every day, including at the end of the week, as well.

Getting the body into a routine of this kind will help the body and brain adjust to consistent sleep-wake cycles so that the process of falling asleep and waking up becomes easier later on.

If such a routine is regular, over time you will feel that you fall asleep easily and succeed in sleeping peacefully without any insomnia.

6. Eating properly at night

You should refrain from heavy dinners, that is, refrain from eating large or fatty meals at night, as this is part of the tips for a quiet sleep, as these meals will occupy the digestive system in an exaggerated manner, which may harm the body’s ability to relax and sleep.

Therefore, to avoid insomnia and excessive work of the digestive system before bedtime, accustom your body to snacks at night, and it is preferable to eat foods containing complex carbohydrates and dairy products.

Also, try to keep at least an hour between your last meal and bedtime.

7. Using light and darkness to help you sleep

This will help you effectively to adjust the hours and times of sleep, especially if you can create a dark environment during sleep and a bright environment upon waking up, so you must do the following:

  • Don't go to sleep and leave the TV on.
  • Do not begin to sleep with the lamps lit.
  • Do not close the windows, so that when the sun rises, it will be easier for you to wake up.
  • Commit to going to sleep when the bedroom is dark.

8. Doing physical activity correctly

It was found that regular physical activity helps to achieve a quiet and high-quality sleep, but you should avoid doing physical activity in a period close to bedtime; Because the adrenaline and energy that floods your body after exercising can cause the inability to sleep, so try to do a physical activity about 3-4 hours before bedtime.

9. Resting the brain before bed

Tips for a peaceful sleep, one of which is resting the brain before bed. You should make sure to devote a self-routine to yourself to relax for one hour before going to sleep, such as:

  • Reading books.
  • Do meditation exercises.
  • Listening to music.
  • Take a shower with a warm water bath.

All of this will help you relax the brain before bed, so it will keep you away from problems, disturbances, and thoughts and put them aside.

10. Drink less alcohol

Although alcoholic beverages may have a hypnotic effect, caution should be exercised in consuming them, especially before bedtime; Because the sedative effect of alcohol is short-lived, then persistent sleep disturbances follow.

11. Avoid smoking before bed

Avoiding smoking before bed is one of the tips for a quiet sleep as if there are people who are still not convinced to stop smoking, this is another reason to refrain from it.

Nicotine has an effect similar to that of caffeine on the body, meaning that smoking can impair a smoker's ability to fall asleep, and even exacerbate an existing state of insomnia.

So if you are unable to stop smoking completely, at least reduce the number of cigarettes and stop smoking during the 4 hours before bedtime.

12. Keep pets out of bed

It is indeed nice to play with the cat, or the family dog, for example, is used to sleeping next to you, but pets are one of the main causes of insomnia during sleep, as cats and dogs move around a lot at bedtime.

Animals that leave the house may also bring in bed bugs, hair, and other unwanted effects.

13. Diagnosis of the main cause of insomnia during sleep

Tips for a peaceful sleep, one of which is to know the main cause of insomnia and get rid of it, as insomnia can be one of the symptoms of many health conditions or the side effects of many medications, so chronic insomnia requires more accurate research and examination, as well as consulting a doctor until determining the specific cause of insomnia.