The productivity of your day depends on the quality of your sleep. When you have a healthy sleep, you feel energetic and strong. The fact is, quality sleep enhances productivity and performance, fueling intellectual and creative abilities. It protects against disease and medical conditions, boosting the immune system and metabolism, protecting the heart, supporting bone and muscle health.

What about you? Are you getting enough sleep? Some people have an irregular sleep cycle without knowing about it. Bad sleep can lead you to health problems and malaise. In fact, a healthy and quality sleep is about 7 to 9 hours at night. How can you improve your sleep?

Today, we would like to present you with a list of 12 tips to help sleep better every night. Our tips will help you regulate your sleep cycle and wake up feeling refreshed every morning. Dear Ladies, read and take notes!

Credit: Freepik

Credit: Freepik

#1. If you want to have a healthy sleep, you need to skip alcohol in the evening. The fact is, your body needs time to digest alcohol, so you will wake up more often at night. If you really want to drink a glass of wine, you should have it with dinner or at two hours before bedtime.

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#2. Do you take medicine? Some medications can disrupt sleep. For example, medications such as cold and allergy medicines can disturb your sleep. So, if you are taking some medicines, you need to consult your doctor to find out whether they are harmful to your sleep or not.

Credit: Freepik

Credit: Freepik

#3. To improve sleep, you need to exercise in the gym. However, if you are not a gym fan, you can take a walk before going to bed. Walking will help you reduce stress, promote blood flow and oxygen all over your body and help you sleep through the night.

#4. You must have your own sleep schedule. With a set schedule, the release of melatonin, the sleep-inducing hormone, peaks at the same time every night, making it easier for you to fall asleep and sleep soundly. Moreover, do not forget to stick to the sleep schedule on the weekends!

Credit: Freepik

Credit: Freepik

#5. In fact, coffee can disrupt your sleep. You need to avoid consuming caffeine after noon. What’s more, be more careful when choosing foods, because some of them may contain caffeine.

#6. The thing is, bright lights can delay the release of melatonin. So, if you want to have a better sleep, you need to turn down the lights half an hour before bedtime.

Credit: Freepik

Credit: Freepik

#7. Some spicy foods can give you heartburn. And due to this, stomach-burning discomfort can keep you tossing and turning until morning. We recommend you eat foods such as turkey, chicken, cheese, eggs and nuts, because they contain tryptophan, an amino acid that improves your sleep.

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#8. Your favorite pet can interfere with healthy and strong sleep. So, during the night, we recommend you keep pets out of the bedroom.

Credit: Freepik

Credit: Freepik

#9. Shifts in estrogen and progesterone during the premenstrual phase, pregnancy and perimenopause can alter the time you spend in the deeper stages of sleep. You need to consult a doctor to solve this problem. Your doctor will prescribe you solutions such as low-dose birth control pills, hormone therapy and more.

#10. Some people have sleep disorders due to the strong snoring of their partners. In this case, you need to buy earplugs, or just a fan to muffle your partner’s snoring. Advise your partner to see a doctor to determine the causes of snoring.

Credit: Freepik

Credit: Freepik

#11. To get a healthy and sound sleep, you need to relax. Try to take a warm shower or bath, listen to soothing music, do yoga exercises, or just read a book. These methods will help you fall asleep more quickly.

#12. You shouldn’t hit the snooze button, if you want to wake up feeling refreshed every morning. By waking up and going back to sleep several times, you’re missing out on the opportunity to activate neurons that make you feel alert. Put the alarm clock away, so you can wake up and start your day.

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The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!

Please share this with your friends and family and let us know what you think in the comments below.