A good night’s rest is important for a healthy life. It is important you have at least 6-8 hours’ sleep every night. Poor sleep has negative effect on body function affecting daytime energy, productivity, emotional balance, and even your weight. Many people have difficulty sleeping at night. Here are some useful tips you can follow so as to get a good night rest.


Avoid consumption of caffeinated drinks late in the day; ensure you avoid drinks such as coffee and caffeinated beverages after 3pm. Caffeinated drinks can remain in the system for greater than or equals to 4 hours thus affecting your sleep schedule if consumed late in the day

  1. To get a good night’s rest,you should avoid prolonged mid-day naps; prolonged mid-day naps alter the body’s normal sleep and wake cycle (circadian cycle). Ensure your daytime naps is not more than 30minutes. However, if you work at night you need to sleep during the day to make up for the sleep loss.
  2. Maintain a regular sleep and waking up schedule even on weekends. This helps you to regulate your body’s sleep and wake cycle. It also makes it easy for you to sleep all night long.
  3. Ensure your bedroom environment is conducive for sleep; its important you reduce noise and light in your sleeping area. Also, ensure your bed is comfortable and the room is well ventilated. Avoid prolonged use of light-emitting screens just before bedtime this will help ensure you have a peaceful night rest
  4. Increase physical activity during the day; this helps to promote better sleep.
  5. Avoid eating late at night; consumption of heavy meals late at night leads to discomfort when you are sleeping. It is also important you don’t go to sleep hungry as the hunger pangs can disturb your sleep.
  6. Remove distractions such as phone television from your surroundings. The noise from this distraction can affect your sleep.
  7. Avoid excessive fluid consumption at night; this will lead to excessive waking up at night due to increased urge to urinate.
  8. Have a bath or shower before you go to bed; this leads to relaxation of the muscles of the body which increases you chances of a relaxed night rest
  9. Manage your worries; don’t take your daytime worries with you to bed. You can put them aside and pick them up the next day. Doing this will give you more energy to tackle this issues of concern.
  10. Try to reduce your weight; obesity predisposes to sleep apnea (a condition where breathing starts and stops intermittently) which affects the quality of your sleep. It is therefore important you try to lose weight so as to improve the quality of sleep.

If after doing all these you still have problem with sleep it is important you visit your doctor for further examination and management.

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