A good night sleep is important to keep our bodies healthy. Scientists advice that a healthy adult should have 7-8 hours of sleep per night while young children and teenagers need 9 hours or more a night to enable them grow and develop. Unfortunately most people do not get adequate sleep because of their lifestyle and they need some adjustments and change of some routine to help them get a good night sleep.
- Have a consistent sleep pattern
Make sure you go to bed and wake up at consistent time everyday. Have a regular sleeping pattern that will help with your sleep. Your body will adjust to the pattern and it won’t be hard to sleep and wake up at your preferred time.
- Get comfortable bedding
Have a cosy bed that you feel relaxed when you lay down on. Make sure your mattress is comfortable, the sheets and covers are soft and clean and the pillow doesn’t strain your neck. Also ensure that the room temperature is cool dimly lit and quiet.
- Avoid anything with caffeine before going to bed
Some people don’t mind taking coffee or tea before going to sleep. Try to take your tea or coffee four hours before your sleep time. Note that caffeine is addictive and keeps people awake and active. If addicted try stopping gradually to avoid getting headaches.
- Read the Bible and Pray
After a long day of work and many activities. You need to nourish your mind and soul. Reading a scripture and praying helps in keeping your mind at peace. “In peace I will both lie down and sleep; for you alone, O Lord, make me dwell in safety” (Psalm 4:8)
- Spend some quiet time before bedtime
After reading your Bible and praying, have some quiet time to yourself before drifting away. This keeps your mind at peace and relaxed. Activities such as watching TV or using your computer before sleeping will make it harder for you to get any sleep.
If this tips won’t help and you are still sleep deprived, then you need to seek help from a health care profession. You may be suffering from Insomnia and you need agent treatment.