How to Achieve Quality Sleep ~ 6 Hacks to Sleep Better, Feel Better! ~ Health Sifu

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How to Achieve Quality Sleep

6 Hacks to Sleep Better, Feel Better!
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If you’re struggling to fall asleep, below are 6 tips on getting that good night’s sleep you deserve.
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Quality Sleep Hack #1
Design A Sleep Schedule

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Try to wake up and go to bed the same time every day, even on weekends, holidays and days off. Consistency will reinforce your body’s rhythmic cycle and will help to promote better sleep at night.
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If you can’t fall asleep within about 15 minutes, get up and do something relaxing. Then go back to bed when you’re tired.
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If you find yourself stressing over falling asleep, you will most definitely find it difficult to nod off.
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Quality Sleep Hack #2
Make Sure You are Comfortable
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You must make sure your room is appropriate for sleeping.
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So, this usually means a cosy, dark and quiet environment. Consider using room-darkening shades, earplugs, a blanket or any other things to create your perfect place that suits your needs.
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A good mattress and pillow are crucial to having a better sleep too. Everybody has different comfort needs, so choose what feels best for you.
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If you share your bed, make sure there’s enough room for you and your bedmate. And if you have children or pets, be sure to set limits on how often they sleep with you, if at all.
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Quality Sleep Hack #3
Take Natural Sleep Aids

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Melatonin is a natural hormone that helps regulate the ‘sleep-wake’ cycle. Not only does it help some people fall asleep, it also enhances the quality of their sleep. Many melatonin sleep supplements are used to help sleep and are very popular as a form of aid.
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Melatonin comes in two forms – extended release and immediate release. If you tend to wake up in the middle of the night, you may want to take extended release before you go to bed. If you have trouble falling asleep, then immediate release may be best.
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Quality Sleep Hack #4
Step up Your Physical Activity

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Regular physical activity can help you sleep better. It can help you to fall asleep faster and enjoy a deeper sleep. Timing is important though. If you exercise too close to bedtime, your body may feel too awake to fall asleep, so try exercising earlier in the day.
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Quality Sleep Hack #5
Watch What You Eat And Drink

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Don’t go to bed either hungry or too full – your discomfort may keep you up. Also, try not to drink too much before you go to bed otherwise you’ll be waking up having to go to the toilet.
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Nicotine, caffeine and alcohol aren’t too good if you wish to get a good night’s sleep. The stimulating effects of nicotine and caffeine take hours to wear off and can cause havoc on your sleep.
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Quality Sleep Hack #6
Avoid Daytime Naps
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Long daytime naps can interfere with night time sleep. This is additionally bad if you’re struggling with insomnia or poor sleep quality at night.
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If you decide to nap during the day, limit yourself to about 10 to 30 minutes and make it during the mid-afternoon.
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If you work nights, then the rules won’t apply to you. In this case, keep your windows covered so that the sunlight won’t enter and disrupt your ‘daytime’ sleep.
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