How to get a good night sleep information is important for both physical health and mental health. A good night sleep will make you feel fresh in the next day and ready to do your daily activity. A quality sleep means sleeping well with enough time. But, how to get a good night sleep actually?
Go to Bed & Wake Up At the Same Time Every Day
In order to get a good night sleep, you are suggested to sleep and wake up at the same time every day. Your body should get used to get up and rest at the same time. This will tell your brain that there are certain times which are used to recover the fitness of the body.
Avoid Eating Heavy Meals Before Sleeping
Consuming heavy meals before your bedtime will make your digestive system works harder. So that you will not be able to sleep well at night. If you are hungry before you go to bed, you can consume snacks, such as biscuits, cereals, or milk. Moreover, you must give a gap between your mealtime and bedtime at least an hour.
Avoid Smoking & Drinking Coffee Before Sleeping
As we already know, coffee contains caffeine that will hardly make you feel sleepy. Even though you force yourself to sleep, you will wake up several times at night. This will make the quality of your sleep decreases, and of course, reduce your sleeping time. The nicotine effect contained in cigarettes will do the same thing. So, do not drink coffee and smoke before you go to bed.
Keep the Humidity, Temperature, and Light
If the humidity in your bedroom is improper, the recovery process of your body will slow down and you will not get a good night sleep. The optimal humidity level to have a quality sleep is 45% to 70%. In order to properly keep the humidity in your bedroom, you can buy a humidifier and set it up with a certain humidity level needed. While for the optimal temperature, it is between 15ºC to 20ºC. Moreover, the less light in your bedroom, the quicker the brain produces melatonin hormone. Melatonin hormone is only released when the eyes find darkness. This hormone is produced from 11 PM to 4 AM.
Some research found that lack of sleep can cause decreased concentration and ability to work. So, follow these tips on how to get a good night sleep.