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9 useful ways to ensure a good night’s sleep

Dr. Feyi

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Are you getting enough sleep?
Sleep is important for people of all ages to stay healthy. Insufficient sleep can compromise the way you feel and function round the clock.

Good sleep provides your body and mind with opportunity for renewal and rejuvenation.

These are 5 reasons you need to get enough sleep:
Learning and memory– sleep helps the brain commit new information to memory. In studies, people who slept after learning a task did better on tests later.
Metabolism and weight– chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates.
Mood– sleeplessness may result in irritability, impatience, inability to concentrate and moodiness.
Cardiovascular health– serious sleep disorders have been linked to hypertension and irregular heartbeat.
Disease– sleep deprivation alters immune function and increase susceptibility to diseases.

Good sleep hygiene measures
Good sleep hygiene also called good sleep habits can help you get a good night sleep. Here are some tips:
1) Maintain a regular schedule for bedtime and awakening.

2) Avoid day time naps because they make you less sleepy at night. Don’t turn in until you feel sleepy.

3) Reserve the bedroom for sleep and sexual activity; no television.

4) Avoid caffeine and nicotine especially within 4-6 hours of bedtime. These stimulants can keep you from falling asleep. Alcohol can also cause fragmented sleep.

5) Avoid heavy meals before bed.

6) Don’t eat chocolate or large amount of sugar before bedtime. Avoid drinking excessive amount of fluid in the evening.

7) If you can’t fall asleep and don’t feel drowsy, get up and do something not overly stimulating until you feel sleepy.

8) If you find yourself lying awake worrying about things, try making a to-do list before you go to bed. This can help you worry less overnight.

9) Minimize noise, light and extreme temperature in the bedroom.

An average adult needs between 7-8hours of sleep per night .Sleep is too important to short change. Have a good night sleep.

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Dr. Feyi is a graduate of Olabisi Onabanjo University who is on a mission to render service as a clear channel for God's love. She is an MDCN(Medical and Dental Council of Nigeria) certified doctor. When she is not busy saving lives, you can find her cooking, watching movies or traveling round the world.