7 tips for a great nights sleep

March 6, 2023

nights sleep

Getting a good sleep becomes more important for our health and well-being as we age. Unfortunately, many people struggle with sleep issues, such as insomnia, stress and hot flashes. If this sounds like you, don’t worry. There are several things you can do to improve your sleep. Here are a few tips.


  1. Keep to a consistent sleep schedule: Go to bed and waking up at the same time each day. This helps regulate your body’s internal clock and improves the quality of your sleep. Seven to nine hours of sleep every night is ideal.
  2. Relax before bedtime: Take a warm bath, listen to calming music, or practice relaxation techniques such as  meditation. Screen time and electronics should stop at least an hour before bed.
  3. Your bedroom is a place for sleep: Keeping the room cool, dark, and quiet with comfy pillow, a supportive mattress and a high-quality black out sleep mask.
  4. Exercise regularly: Regular exercise helps with the quality of your sleep. Aim for at least 30 minutes of exercise most days of the week. Avoid strenuous exercise close to bedtime.
  5. Watch out for what you eat and drink: Avoid large meals, caffeine, and alcohol close to bedtime. Instead, opt for a light snack. Coriander leaves soaked in hot water make a soothing tea.
  6. Manage stress: Stress and anxiety can make it difficult to fall asleep and stay asleep. Try stress-reducing techniques such as yoga or meditation. 
  7. Consider seeking professional help: If you’re still struggling with chronic sleep issues, consider seeking professional help. Your doctor might recommend therapy or prescribe some medication to help you get a better sleep.



A good night’s sleep is essential. By following these tips, you can get better sleep and wake up feeling refreshed and energized each day. It may take some time to create new habits, but the benefits are well worth the effort.




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