10 Tricks to Have a Good Night Sleep

10 Tricks to Have a Good Night Sleep

Getting a good night's sleep is crucial, as research reveals that lack of sleep has a variety of negative consequences on your work performance, brain function, and hormones. Sleep deprivation has also been related to weight gain and an increased chance of contracting a variety of ailments. A healthy lifestyle is aided by a good night's sleep. An exhausted body means an exhausted mind which is of no use.

Here are ten of the best tips to keep in check for a good nights’ sleep

  1. Bright Light Exposure
    The body keeps a natural clock known as the circadian rhythm.  This clock monitors the processes in the body, and hormonal changes, assisting the body in staying awake and alerting it when it is sleeping time. Sunlight or any bright light promotes a healthy circadian rhythm and keeps the body active during the morning time while improving nighttime sleep quality and duration. Try getting some sunlight in your life on a daily basis to help you sleep better and have more energy during the day.

  2. Caffeine Consumption
    Caffeine has countless advantages and is commonly utilized as a beverage to keep people awake. However, it should not be consumed late in the day because it stimulates the nerves and prevents the body from naturally relaxing at night. Furthermore, the effects of caffeine remain in the body for 6 to 8 hours, which interferes with sleep if consumed in the evening. 

  3. Irregular Naps
    Who doesn't enjoy a short nap in the middle of the day? However, taking irregular naps several times a day has a negative impact on one's sleep pattern. Sleeping during the day confuses the body's internal clock, making it more difficult to sleep at night, thus resulting in a lethargic body and sleepy or puffy eyes. 

  4. Avoid Alcohol
    Alcohol is linked to an increase in sleep apnea, snoring, and disrupted sleep. Furthermore, it alters the production of melatonin at night, which plays an important role in the body's circadian rhythm. The presence of alcohol and nicotine in your body impairs sleep and triggers overnight awakening. Skip them near bedtime or entirely for better sleep.

  5. Bedroom Temperature
    Keep the temperature of the bedroom to match the temperature of the body as temperature plays an important role in having a good and restful sleep. Make certain that your bedroom is cool. To go asleep, your body temperature naturally drops. A bedroom temperature of 60 to 67 degrees Fahrenheit promotes sleep.

  6. Avoid Eating in the Evening
    Eating late at night is hazardous for your health and your sleep. The release of melatonin and human growth hormone is affected by eating late. Eat around 3 - 4 hours before going to bed since your body will digest the meal during this period, making it simpler for your body to fall asleep. A low-carb meal before the night is also regarded to be a good and safe way to improve sleep.

  7. Relax your Mind Before Sleep
    A simple relaxation technique before bedtime has been demonstrated to enhance sleep quality. A calm mind guarantees a restful night's sleep. Relaxation of the mind and body has numerous benefits, which are not only related to soulful sleep but also to having an active, energetic, healthy body.
    Here are some techniques to unwind your mind before bed:

        Listening to soothing music
        Book reading
        Taking a warm bath

  8. Workout Regularly
    Exercise is the most effective technique to enhance your health as well as your sleep. Exercise alleviates the symptoms of insomnia and helps the body to relax more quickly than any other sort of meditation. Although everyday exercise is necessary for a healthy night's sleep, excessive activity can also induce sleep issues. This is because exercise has a stimulatory impact on the body, increasing alertness and chemicals like epinephrine and adrenaline.

  9. No Liquids Before Bed
    Nocturia is the medical term for excessive urination. It has an effect on both sleep quality and energy levels during the day. Although hydration is necessary for good health, it is crucial to minimize liquid consumption before going to bed. Try not to consume anything one hour before going to bed.

  10. Comfortable Bedding
    Aside from a relaxing environment, the quality of the bed has a significant impact on the sleep process. Poor quality bedding contributes to a variety of health problems, including lower back pain, neck pain, headaches, and so on. If you are upgrading your bedding, wool bedding is the best option because it allows you to sleep comfortably. Aside from being free of toxins, wool bedding regulates your body temperature, keeping you warm in the winter and cool in the summer. Wool bedding is also beneficial for people with sensitive skin because it is free of toxins. Upgrade your bedding to significantly improve your sleep quality.


​Natural wool bedding materials are a good option for a distinctive alternative to standard bedding for a good night's sleep. Wool is derived from sheep that are not slaughtered for their wool and is free of chemicals, synthetic compounds, and pesticides.

Here, we have discussed how to have a good night’s sleep. Our top pick to get quality organic and chemical-free wool beddings are Bio-Beds Plus which provides all-natural, Eco-friendly wool products. Bio-Beds Plus is available in Ontario, and shipment is available everywhere in and out of Canada.
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