12 tips to better sleep

Getting better sleep

An adult needs about seven (7) hours sleep in the night everyday. For maximum effectiveness the next day, you need to sleep two (2) or more hours before midnight. But many people complain of inability to sleep in the night. Below are twelve (12) tips to hep you better sleep:
  1. Establish a regular bedtime and a relaxing bedtime routine—examples might include taking a warm bath or listening to soothing music.
  2. Use your bed only for sleeping or lovemaking. Avoid reading and watching television in bed.
  3. If you can’t fall asleep after 15 to 20 minutes, get out of bed and go into another room. Do something relaxing, such as reading quietly with a dim light. Don’t watch television or use a computer, since the light from their screens has an arousing effect. When you feel sleepy, get back into bed. Don’t delay your scheduled wake-up time to make up for lost sleep.
  4. Get plenty of exercise. Build up to 45 minutes of moderate exercise nearly every day. Get your exercise early in the day. Try some easy stretching exercises or yoga to relax your muscles and your mind at bedtime.
  5. Whenever possible, schedule stressful or demanding tasks early in the day and less challenging activities later. This helps you wind down at the end of your day.
  6. Don’t go to bed hungry, but don’t eat a big meal right before getting into bed. If you want a bedtime snack, keep it bland and light.
  7. Limit caffeine and consume none after 2 p.m.
  8. To decrease middle-of-the-night urination, don’t drink any fluids after dinner.
  9. Avoid alcohol after dinnertime. Although many people think of it as a sedative, it can get in the way of quality sleep.
  10. Be sure your bed is comfortable and your bedroom is dark and quiet. Consider a sleep mask or earplugs.
  11. Don’t take long naps during the day. If you need a nap, restrict it to 20 to 30 minutes in the early afternoon.
  12. Practice relaxation breathing. Use slow breaths, especially when you exhale.

Comments

  1. James Mckeown Amoah4:26 pm, November 09, 2015

    Thank you. You can inform your friends to read it as well.

    ReplyDelete

Post a Comment

Popular posts from this blog

Ebony is not in Heaven!!!

Image
The issue of death continues to be a mystery to many. Many people throughout world history have tried to explain this mystery but none has been able to answer all the questions associated with it. Science has not been able to explain, neither has philosophy been able to tell exactly what happens to a person when he dies.  The only book that contains all the answers related to death is the  Holy Bible.  The purpose of this message is to bring our minds back to the word of God and to reiterate the clear position of the Bible concerning the state of the dead. In Ghana and like other countries, the issue of death becomes a topic for discussion anytime a popular person dies. In such situations, we often hear lay people and even prominent Pastors make statements about the dead which are not Biblical. These statements go contrary to the explicit position of the Bible (The inspired word of God). The death of Ebony (a Ghanaian dance hall musician) who died in a motor accid...
Read more

Cholesterol, Good and/or Bad

Image
One Saturday after church a friend said to me, "is it good to have high levels of good cholesterol? If it is good as you - medical people say, why should there be a limit?". Like my good friend, there may be other people who are yearning for answers to these questions and more. However, cholesterol is one of the most misunderstood topics in health. In this reflection series, I will talk about cholesterol; where we get it from, how good or how bad it is, how to keep it under control and possibly how to prevent complications that come with it. Cholesterol; what is it? Cholesterol is a waxy type of fat which is found in the blood and moves throughout the body. Since fats do not dissolve in water, cholesterol does not dissolve in the blood which is water-based, and for that matter it floats in the blood as it moves in the blood vessels. This explains why it can be found everywhere in the body. Cholesterol; where do we get it from? It is important to know that the body produces ...
Read more

THE DAY IS DIFFERENT

Image
The issue of the sabbath has become a topic for national discussion in Ghana after the West African Examination Council (WAEC) released the time table for the West African Senior School Certificate Examination (WASSCE) for 2020. Unlike the years past, WAEC for the first time scheduled some of the WASSCE papers on Saturdays. This action by WAEC has resurrected the old age debate of the sabbath in homes, churches, schools, social media, main stream media etc. Whilst sabbath keepers are very worried and vocal about this action, a lot more people are indifferent. They don’t seem to understand why there should be a controversy over a day when all the days are same ie. 24 hours. This article seeks to answer the questions below from a Biblical perspective. All references will be solely from the Bible (Both old and New Testaments)      1. Are all the days of the week the same?      2. What makes one day (sabbath) different from all the other days of the week? ...
Read more