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4 tips to help you get a good night's sleep

4 tips to help you get a good night's sleep

01 Aug 19  |  By Erushka de Sousa

If you’re among those who are counting sheep in the hope of getting some shut-eye, you’re not alone. Almost one in every three people are known to suffer from mild insomnia, characterized by difficulty in falling asleep and/or staying asleep.


A lot of the lifestyle choices that we make, also impact our sleep pattern and with a few tweaks could possibly help us sleep a whole lot better every night. Take a look at a few of the things you could do to improve your REM cycle.


  • Try a digital detox at least half an hour before bedtime. 
  • Research has shown that evening screentime can sabotage sleep. Whether it's your cellphone, television or laptop, try giving yourself at least 30 minutes of gadget-free transition time before hitting the hay.

     Read a book before bed-time instead. Studies have shown that six minutes of reading reduces stress by 68%, clearing the mind and preparing the body for sleep.


  • Take a few moments to pen down your thoughts in a journal.
  • This may seem like a bit of an effort, but it will be worth it. Consider setting aside a period of time, perhaps after dinner to review the day and to make plans for the next day. The goal of this exercise is to avoid doing these things while trying to fall asleep. It is also useful to make a list of, say, work-related tasks for the next day before leaving for work. That, at least, eliminates one set of concerns.


  • Avoid eating late at night and lighten up on evening meals
  • Eating food late at night could turn out to be a recipe for insomnia. Finish dinner several hours before bedtime and avoid foods that cause indigestion. If you get hungry at night, snack on foods that (in your experience) will not disturb your sleep, perhaps dairy foods and carbohydrates.

  •  Sip some Chamomile tea
  • Why not resort to nature’s remedy for good sleep? Chamomile is a caffeine-free herbal tea which consists of the dried flowers of sweet-smelling Chamomile. It is known for its calming effect which can be attributed to certain antioxidants present in it. Brew a cup of this soothing tea before bedtime, fluff your pillows and get ready to have a good night’s sleep.




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    Erushka de Sousa

    Comments

    1 comment

    Very well written!

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