ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Top 7 Rules to Have a Good Night’s Sleep

Updated on December 19, 2016

Why is it important to get a good night sleep?

By improving the quality of your sleep, you will automatically improve the quality of your life. When you don’t sleep enough, or don’t get quality sleep, you will wake up extremely fatigued in the mornings. That tiredness is quite often accompanied by sharp headaches which will not let you function at your fullest potential during the day. Check out below some of the most important rules to have a good night’s sleep.

1. Right side or left side?

Each person has a preferred sleeping position: on the back, on the side, on the stomach. Which is best? Several statistics show that sleeping on your left side is the most beneficial. According to holistic medicine, the left side of the body is the lymphatic side. Thus, while you are getting a restful night of sleep on your left side, your system will be able to flush all the hazardous toxins much more efficiently. While you sleep on your right side, your lymphatic system is slowed down, and your system will struggle to filter in a proper manner all those toxins. Sleeping on the left side plays a significant role in the improvement of your digestive system. Many people don't care about the position they choose to sleep, but you might consider it from now on.

2. Watch your habits

Watching TV, reading, texting, or staying on top of your bed with your laptop right before sleep will never allow your system to “slow down”. Before sleeping, give your body some time to wind down, and don’t burden it with any activity that would only make you more alert (such as reading or watching TV). Also, do not consume any caffeinated beverages or smoke 1 or 2 hours before going to sleep. Probably most of your do two or three of these bad things before you go to sleep. Reducing them could greatly improve your sleep. Make these habits a history and it will help you achieve a restful night of sleep.

3. Let the fresh air come in

Make sure you aerate the room for at least 10 minutes before going to sleep. It doesn’t matter how chilly the weather is outside; you need to let crispy fresh air come into your room. This will ensure you will go asleep in a room that is properly aerated, with clean and fresh air. Even if you use an oxygen machine for home use, you must ventilate the room properly before going to sleep and then aerate it again the morning after you wake up. The optimum temperature for sleep is between 17 and 20 degrees Celsius. It might seem a bit excessive (especially for women who prefer higher temps), but be sure to try it at least once. You don’t have to feel cold while you are trying to go asleep, but you shouldn’t feel hot either.

4. A few good habits before sleep

To ensure a restful night of sleep, you should first switch off/mute your devices, especially your phone and tablet. Many people cannot fall asleep because they are constantly thinking about “that” email or message they should receive. They expect news or messages to come in, and they are not able to fall asleep. Once you mute/shut off your devices you are now ready to get a good night’s sleep.

Another good idea is to get a relaxing, warm bath before sleep. The bath will help you relax, and if you can use aromatherapy too (such as primrose or lavender which are naturally soothing the senses), you will be able to calm down your body and soul before sleep.

Try to drink a cup of warm milk with honey before going to bed. The milk contains tryptophan, which is a natural amino acid that helps inducing sleep faster. In case you do not like cow’s milk, you could also try almond milk or coconut milk that can have the same effect and help you fall asleep faster and better.

5. Matters of the Mattress

The mattress you sleep on matters a great deal. When you sleep on an old, worn out mattress, it is almost impossible to get a good night’s sleep. You should definitely invest in a new, orthopedic mattress made of latex, memory foam or a sprung & memory foam mattress. There are so many available options out there. You can even purchase mattresses with gel inlays, bamboo, and other natural materials. You just need to ensure that you have a top quality mattress, and then you can rest assured 50% of a good night’s sleep is guaranteed. Remember that you will have to find the right one for you. Some are good for hot and moist weather conditions and can keep you cool during sleep (like eucalyptus quilted mattress). Other are made for people who would like to stay warm in winter conditions. You should definitely check their properties before you make a purchase.

6. Follow your natural sleep-wake cycle

Even if it sounds impossible to achieve, the best thing to do is to sleep and wake up approximately at the same hours. During workdays, this should not be difficult at all, and always ensure to stick to your “plan.” During the weekends, people have a tendency to sleep in. Now, you should follow your original plan, even if you go to bed too late during the weekends. Instead of sleeping in on Saturday or Sunday, just make an effort to wake up at the regular hour and then take a nap during the day. This way, you will actually compensate for those lost hours, while your natural sleep-wake cycle is maintained intact. Once you follow your natural sleeping regime you won't even set an alarm clock to wake you up. You'll just wake up on your own and feel rested and refreshed.

7. Workout improves sleep quality

You don’t necessarily have to join the local gym and start working out vigorously. It is enough if you make a habit of walking for half an hour every day, or light jogging in the neighborhood. Physical exercise, being on the fresh air and moving your muscles more energetically will help you get a better quality of sleep. Now, people who need to use an in home oxygen generator cannot perform heavy exercising. However, in this case, you can perform a few light exercises every day, or take a walk for 10 minutes. Physical exercise will help you feel better, look better, think better and ultimately…sleep better!

Conclusion

Many say that sleeping fewer hours will allow you to achieve more things in life. This is not necessarily true. If you don’t get enough quality sleep for several years in a row, your system will ultimately give up on you. Just as you need to consume quality foods to stay healthy, so should you sleep well and sleep enough for a healthy nervous system.

Which is Your Preferred Sleeping Position?

See results

Most unhealthy pre-sleep habits

 
 
 
TV
Laptop/Computer
Smartphone
Smoking
Drinking alkohol
Eating large meals
 
 
 

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)