How to sleep tight all night long

Getting enough sleep is hard, but getting enough deep sleep is even harder. The following habits will be good for your nighttime sleep.


Gentle exercises

Practicing some light exercises at bedtime is a great way for your muscles to relax and release energy. These exercises also help you relieve stress during the day and keep your mind relaxed. Stretching and slow breathing movements will be the perfect choice for you.


Warm bath

What is better than soaking in a warm bath to relax after a long day of hard work? That is also the secret to help you sleep better and deeper. Taking a warm bath at least 2 hours before bedtime is a way to reduce muscle tension and remove body dirt. When the mind is completely relaxed, you will easily fall asleep and sleep really tight until the next morning.


Sleep schedule

Usually, most people only go to sleep when the body is tired or the eyes are heavy. However, establishing a schedule for bedtime is what experts recommend. Because, as we get older, the feeling of drowsiness (signs that the body is ready for sleep) will decrease significantly. This means that the body will prioritize other things like checking email, watching TV or texting on the phone to combat drowsiness. To keep you mind from getting tired the next morning, every night, take a little time to relax mentally and physically, then go to bed on time to avoid messing up the biological clock of your body.


Airy space

Where is the ideal place that you often think about after a hard working day? Surely the answer will be your bedroom, right? The bedroom is considered the most comfortable and pleasant shelter of each person. It is a place for you to rest and relax. However, some people also use their bedroom as a place to eat, work and watch movies. All of these factors have a significant influence on your rest, especially your sleep. Keep your bedroom away from outside influences, make it a comfortable and peaceful place for you to relax always.



Electric devices

One of the factors that seriously affects your sleep at night is electronic devices such as computers, laptops, phones, tablets... Some people have a habit of watching TV and falling asleep with the noise, or checking their phone until their eyes are heavy before going to bed. Unfortunately, these are extremely harmful habits that cause brain and health damage. According to health experts, the blue light emitted from these devices can inhibit the production of melatonin (the sleeping hormone) and make your sleep shorter.



Most of us think that caffeine keeps us awake without affecting our sleep. However, this concept is not entirely true. The truth is that caffeine irritates your nervous system, making you feel more excited and alert for a while. Using caffeine-rich foods in the evening can stimulate blood flow, putting pressure on your heart and making it difficult to sleep, and even leading to insomnia sometimes. In some cases, caffeine does not cause sleeplessness but still makes it difficult to sleep deeply and completely throughout the night. As a general rule, avoid caffeine after 4pm if you want to get a better sleep at night.






By: Vivian Cooper

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