{"id":2175,"date":"2023-05-18T17:02:42","date_gmt":"2023-05-18T09:02:42","guid":{"rendered":"http:\/\/wise-mag.com\/?p=2175"},"modified":"2023-05-22T11:06:09","modified_gmt":"2023-05-22T03:06:09","slug":"how-to-get-a-good-night-sleep","status":"publish","type":"post","link":"https:\/\/wise-mag.com\/index.php\/2023\/05\/18\/how-to-get-a-good-night-sleep\/","title":{"rendered":"How to Get a Good Night’s Sleep?"},"content":{"rendered":"\n
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Getting sufficient and quality sleep is essential for mental and physical health. Despite sleep being important, 60% of adults are having trouble getting quality sleep. Many of them feel sleepy during the day.<\/p>\n\n\n\n

Though there\u2019s a wide range of sleeping problems like insomnia, narcolepsy and sleep apnea which needs medical diagnosis and intervention, some sleeping problems arise due to lifestyle issues. <\/p>\n\n\n\n

Some common lifestyle issues are sleeping late, using gadgets before sleep, leaving the room brightly lit while sleeping and many more.<\/p>\n\n\n\n

Below are a handful of concrete steps which promote more restful sleep: <\/p>\n\n\n

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1. Keep the sleeping room cool and dark.<\/strong><\/p>\n\n\n\n

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  • Experts agree that the best temperature for the room is 15.6 to 19.4 degrees Celsius) for a good comfortable sleep.<\/li>\n<\/ul>\n\n\n\n

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    2. Sleeping on time in peace and quiet<\/strong><\/p>\n\n\n\n

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    • Sleep at around the same time every day. Changing your sleep timing and patterns everyday can affect your sleep quality.<\/li>\n\n\n\n
    • Alternatively, run sleep music for a period of time to help create a relaxing, calm and peaceful environment for sleep.<\/li>\n<\/ul>\n\n\n\n

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      3.<\/strong> Choose right pillow type according to your sleep position.<\/strong><\/p>\n\n\n\n

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      • If you are a side sleeper, your pillow should comfortably support your head, neck, and ear as well as your shoulder.<\/li>\n\n\n\n
      • If you sleep on your back, consider a thinner pillow to limit stress on the neck.<\/li>\n<\/ul>\n\n\n\n

        4. Declutter bedroom<\/strong><\/p>\n\n\n

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        • A study presented at the June 2015 SLEEP conference in Seattle suggests that those surrounded by clutter were more likely to have a sleep disorder.<\/li>\n<\/ul>\n\n\n\n

          5. Dim the lights 1-2 hours before sleeping<\/strong><\/p>\n\n\n

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          • Use lamps, a dimmer switch and candles to create a more serene setting. Avoid using bright overhead lights as it affects the body\u2019s circadian rhythm.<\/li>\n<\/ul>\n\n\n\n

            6. Limit exercises, caffeine and alcohol later in the day.<\/strong> <\/p>\n\n\n

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            • Avoid exercising early and limit caffeine in the form of coffee, tea, and soda.<\/li>\n\n\n\n
            • As the afternoon winds down, avoid foods that upset your stomach such as spicy and oily food.<\/li>\n\n\n\n
            • Avoid drinking alcohol late in the day as it can diminish sleep quality.<\/li>\n<\/ul>\n\n\n
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              7. Expose oneself to natural light during the day.<\/strong><\/p>\n\n\n\n

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              • Getting sufficient vitamin D can improve sleep.<\/li>\n\n\n\n
              • Getting enough natural light during the day will also keep your body clock on a healthy sleep-wake cycle.<\/li>\n<\/ul>\n\n\n
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                8.<\/strong> Ramp down on office work after office hours. <\/strong> <\/p>\n\n\n\n

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                • Try not to read (or send) work emails after dinner as each new mail\/ message represents another decision one has to undertake, keeping the mind active. This can also trigger anxiety and stress if the task is complicated.<\/li>\n\n\n\n
                • Practice mindfulness and meditation before sleep to reduce stress.<\/li>\n<\/ul>\n\n\n\n

                  Hope the sleep tips help you rest better! <\/p>\n\n\n

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                  References:<\/h1>\n\n\n\n

                  1. 8 secrets to a good night’s sleep. Harvard Health Publishing School.<\/p>\n\n\n\n

                  2. How to fall asleep faster and sleep better. National Health Service, UK.<\/p>\n\n\n\n

                  3. SLEEP 2015 Annual Meeting, Seattle, Washington. Sleep Research Society.<\/p>\n\n\n\n

                  <\/p>\n\n\n\n

                  <\/p>\n\n\n\n

                  <\/p>\n","protected":false},"excerpt":{"rendered":"

                  Getting sufficient and quality sleep is essential for mental and physical health. Despite sleep being important, 60% of adults are having trouble getting quality sleep. Many of them feel sleepy during the day. Though there\u2019s a wide range of sleeping problems like insomnia, narcolepsy and sleep apnea which needs medical diagnosis and intervention, some sleeping…<\/p>\n","protected":false},"author":385,"featured_media":2190,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_mi_skip_tracking":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[12,6,9,2],"tags":[274,275],"class_list":["post-2175","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food-drinks","category-wise-health","category-wise-lifestyle","category-wise-moves","tag-night","tag-sleep"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/wise-mag.com\/index.php\/wp-json\/wp\/v2\/posts\/2175","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wise-mag.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wise-mag.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wise-mag.com\/index.php\/wp-json\/wp\/v2\/users\/385"}],"replies":[{"embeddable":true,"href":"https:\/\/wise-mag.com\/index.php\/wp-json\/wp\/v2\/comments?post=2175"}],"version-history":[{"count":15,"href":"https:\/\/wise-mag.com\/index.php\/wp-json\/wp\/v2\/posts\/2175\/revisions"}],"predecessor-version":[{"id":2214,"href":"https:\/\/wise-mag.com\/index.php\/wp-json\/wp\/v2\/posts\/2175\/revisions\/2214"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/wise-mag.com\/index.php\/wp-json\/wp\/v2\/media\/2190"}],"wp:attachment":[{"href":"https:\/\/wise-mag.com\/index.php\/wp-json\/wp\/v2\/media?parent=2175"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wise-mag.com\/index.php\/wp-json\/wp\/v2\/categories?post=2175"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wise-mag.com\/index.php\/wp-json\/wp\/v2\/tags?post=2175"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}