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I can’t sleep: Healthy Tips on How To

Sleep (image credit:
Sleep is important for the body, as proper sleep helps the body maintain physical health well being. However, not much of people are getting their much needed sleep.

 It plays a huge role in one’s health, and according to a health review, inadequate sleep increase the risk of obesity by a scary 80% in children and lesser at 55% in adults. According to another study, anything less than 7 or 8 hours of sleep increases the risk of developing diabetes as well as heart disease.

The Rand Corporation said about 70 percent of deployable service members reported six hours or less of sleep per day, almost half said they sleep poorly, and one-third felt fatigued three to four times a week. Way too bad! Right?

This article will focus on how you and I can get the much needed sleep we desire. Just follow these tips:

Maintain a regular sleep schedule 

Try as much as possible to be consistent with the time you sleep and wake, as this can be very beneficial to the quality of your sleep. Keep up to this every week days, as well as weekend.

Do not take caffeine, alcohol, heavy meals and nicotine hours before going to bed

Taking alcohols, caffeine and cigarettes few hours before going to bed can disrupt one’s sleep. Medical studies show that they are known to disrupt sleep patterns, cause snoring as well as sleep apnea. Also, eating big meals before sleep can cause food indigestion, thus making it hard to sleep comfortably. If you are going to eat a heavy meal before going to bed, do that 3-4 hour before sleeping.

Do your evening exercises early 

If you are the type of person that engages in evening exercises, then avoid heavy exercise at least 3 hours before bed time, as this will likely disrupt your sleep schedules.

Your bed is meant for sleeping purpose, not for work

Manypeople still bring their left over office works to house to complete – if you ever want to do that, then, use your home office or some other place. Use your bed only for its purpose – sleep, by doing this, the connection and relationship between your bed and sleeping will be strengthened.

Don't play while on bed, you should only go to bed when you’re sleepy

If indeed you want to sleep, then consider going to bed, get out of bed if you don't fall asleep within 20-30 minutes, and find something relaxing to do until you feel sleepy.

Consider getting a comfortable bed

Do you know that the quality of your bed, mattress and pillow can have positive and negative effect on your sleep? Change your mattress and pillows if they are not comfortable enough to sleep on. It is recommended that you change your mattress every 5-8 years.

Assess your room

Ensure that your room fit the conditions needed for your sleep. Make sure that your bedroom is cool (between 60-70 degrees)

Keep the naps short 

Nap (image
Are you the type that can’t but take nap during the day? Then, consider keeping it as short as possible. A medical studyfound out that napping for 30 minutes or less can help the functioning of the brain during daytime, while any nap running into hour or hours can affect your health and quality of your sleep in a negative way.

Late night movies 

This is not good for a healthy sleeping habit. Electronic gadgets should be turned off at least two hours prior to bedtime.


If you really want a good health for yourself, then you shouldn’t play with you sleep schedule; as it should be kept as one of the top most concern in life.

Always consult your health care provider on health related issues!

Remember, sharing is caring!

By Oladayo Bamidele of AtNigeria


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