12 Tips To A Good Night's Sleep

We all know how quality sleep can help us feel more energized and alert the next day.  A good night’s sleep daily is crucial for our body to rejuvenate itself.  A few days’ of insufficient rest can make you cranky, cause you breakouts or even make you fall sick!

These are 12 simple tips that I hope can improve the quality of rest you get every night:

1)  Choose the right bed 

The height of your bed should be slightly higher than your knee.  Your mattress should preferably be comfortable but yet firm enough so that your body is properly supported while sleeping.  When you lie on your back, your spine should feel relaxed and your body weight is equally distributed.

2)  Choose the right pillow 

It is important to choose a pillow that is not too high or not too low to avoid straining the muscles at our neck.  A good pillow should support your head without any undue pressure.  Ideally, the pillow should elevate your head about not more than 15 mm higher than your body for maximum comfort.

3)  Choose the right quilt 

A thick and heavy quilt will weigh your body down and the pressure will prevent your body from going into relaxed mode.  Choose one that is lighter, but provides enough warmth for a peaceful sleep.

4)  Wear the right clothes for sleeping 

Clothes that are lightweight and airy will give you the most comfort.  Avoid wearing anything that is tight as it will affect your blood circulation when you sleep.

5)  Try to maintain a regular sleeping pattern 

Staying late one night, and trying to sleep early the next day will confuse your body.  According to our biological clock, the best time to sleep is about 10 - 11 pm, while a good time to wake up is about 5 - 6 am.  It is also said that catching up on “beauty” sleep is most effective from 10 pm to 2 am, so if you do not wish to have dark eye circles, sleep early!

6)  Give yourself a soothing massage 

A head massage can improve the blood circulation in your scalp and help you relax after a long day.  A face massage can help to improve the metabolism and regeneration of new cells.  A tummy massage can aid in digestion.

7)  Keep your bedroom ventilated and clean 

Improve the air circulation of your room.  Open the windows to ventilate the place.  Make sure your room is free of clutter.

8)  Try to establish a daily pre-sleeping ritual  

You can probably take a long shower, have a cup of warm milk or honey, listen to some soft music or read a book.  As you keep to this ritual daily, you are sending a message to your body everyday that its time to sleep! 

9)  Avoid drinking beverages with caffeine, like coffee, tea or coke a few hours before you sleep.  Avoid alcohol as well as it dehydrates your body.

10)  Soak your feet in warm water for 15 minutes to improve the blood circulation.  This can be very effective especially if you have a long day standing at work!

11)  Try to have your last meal of the day 2 hours before you sleep so that there is time for it to be digested. 

12)  Avoid watching TV programs that will make you excited just before sleeping.  Also, try not to chat or laugh too much late into the night as these extreme emotions will most likely keep you awake instead.