Probably on one of the most satisfying thing in the world is getting a goodnight’s sleep. In fact, just getting sleep in general is already good for the most part. Getting a goodnight’s sleep is just as important as being active and following a healthy diet. A lot of studies show, that a lot of some of the most important biochemical processes in the body, happens when we sleep. And at the same time, a lack for a prolonged periods can lead to an increase risk for various diseases. But of course, hitting the sheets is often not as easy as you think. Especially in our hectic work lifestyle and environmental distractions.

That’s why here are some tips that you can do to sleep better at night;

1. Avoid long naps - Taking a nap is a great way to reset or provide a little bit of relief for your brain, especially after doing a tedious task. Only if done in such short amount of time. Probably around 30 mins, more than that, you run the risk of confusing your body’s internal clock or circadian rhythm. Unless you are used to taking long naps, then it may not affect your sleep in the evening. So If you are someone that shouldn’t take naps in the daytime, then it’s best to avoid it entirely. Bottomline, napping really depends on the individual.
2. Take a Bath or Shower - Ahhh, that warm bath or shower, after a long day’s work, is great way to end the day. Even cold showers can be great , especially for those folks living in warm and humid areas. Not only it washes the grim, dirt and pollution but also puts your body at ease. Nothing like a fresh and clean feeling before going to bed.
3. Schedule your sleep - Your body has this circadian rhythm, your body’s scheduled sleep cycle. This internal sleep alarm system tells your body that it’s time to go to sleep and time to wake up. Being inconsistent with the time you go to bed and waking up, can definitely affect your sleeping pattern in the long run. So it’s best to set you sleeping schedule and learn to stick to it.
4. Maybe try supplements - Still having trouble sleeping? If you are someone that needs that additional help to fall asleep, how about trying some supplements to help you falls asleep. Here are some supplements that you can try;

• Gingko biloba - also aides in stress reduction and relaxation.
• Magnesium - a trace mineral that can help you fall asleep, and is a vital mineral for various biochemical processes and reactions in the body.
• Lavender - an herb that has calming properties
• Melatonin - a natural hormone in the body that tells your body that it’s time to sleep. Also used in the treatment of insomnia.

But take note, when it comes to taking supplements or ever thinking of taking one. It’s best to seek advice from your board-certified physician or healthcare provider. For he or she can offer advice and know what’s best for your health & lifestyle.
5. Set up your sleeping space - A lot of people believe that bedroom is a place comfort and security. And that includes setting it up according to your comfort level. So its best to make it according to your liking. Close the window, Dim or close the blinds, put on some music, have a night light on. There is nothing more comforting than going to bed with some comfort and at ease.



Reference

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https://doi.org/10.1037/a0022692

McDevitt, E. A., Alaynick, W. A., & Mednick, S. C. (2012). The effect of nap frequency on daytime sleep architecture. Physiology & behavior, 107(1), 40–44.
https://doi.org/10.1016/j.physbeh.2012.05.021

Giannotti, F., Cortesi, F., Sebastiani, T., & Ottaviano, S. (2002). Circadian preference, sleep and daytime behaviour in adolescence. Journal of sleep research, 11(3), 191–199.
https://doi.org/10.1046/j.1365-2869.2002.00302.x

Shochat, T., Haimov, I., & Lavie, P. (1998). Melatonin--the key to the gate of sleep. Annals of medicine, 30(1), 109–114. https://doi.org/10.3109/07853899808999392

Lee, K. A., & Gay, C. L. (2011). Can modifications to the bedroom environment improve the sleep of new parents? Two randomized controlled trials. Research in nursing & health, 34(1), 7–19. https://doi.org/10.1002/nur.20413