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How to have a good night sleep ?

Sleep is one of the underrating "cures". Even though people know they would feel better the next day after a good night's sleep; they still think they can fix it (the bad sleep) with an energy drink, a caffeine, or a sugary product.

I was one of the people who underestimate the power of good sleep until I understood that a night of good sleep does not only repair my body, but it is also linked to my happiness and mental well-being.

My sleep quality and time are directly related to how my morning and day will progress.

On days when I didn't had a good sleep or slept for less than 7 hours, I feel cranky, easily irritated, not able to think well and clear in the morning.

It takes me time to get back to my "normal" state.

Now, I try to have 8 hours of sleep every day and it is recommended by experts that an adult should aim between 7hrs to 9hrs of sleep.

The Centers of Disease Control and Prevention (CDC) have provided the following recommendations:

  • Newborns (0–3 months): 14–17 hours

  • Infants (4–12 months): 12–16 hours

  • Toddler (1–2 years): 11–14 hours

  • Preschool (3–5 years): 10–13 hours

  • School-age (6–12 years): 9–12 hours

  • Teen (13–18 years): 8–10 hours

  • Adult (18–60 years): 7 or more hours

  • Adult (61–64 years): 7–9 hours

  • Adult (65+ years): 7–8 hours

Did you know that sleep deprivation is a form of torture? Sleep deprivation was used as an enhanced interrogation technique.

Here are some of the benefits of a good night sleep:

  • It helps to reduce stress.

  • It helps to maintain a healthy weight due to a lower level of cortisol.

  • It prevents you from getting sick often as it keeps your immune system strong.

  • It helps to improve your attention and productivity.

  • It can help to prevent depression.

14 things you can do to have a better sleep at night :

  1. Establish a waking time and sleeping time. We normally put a wake-up alarm to ensure we woke up at that time. Similarly, put a sleep alarm, ensure you go to bed at a particular time.

  2. Avoid caffeine 6hr before bedtime. This includes tea, soda, and chocolate.

  3. Use a warm table light instead of cool light.

  4. Establish a bedtime routine.

  5. Avoid using any type of device or screen 1hr before your bedtime.

  6. Use a comfortable and inviting bedsheet.

  7. Include reading a book as part of your night-time routine. It helps you clear your mind and ready your body for sleep.

  8. Avoid alcohol and nicotine products at night.

  9. Wear comfortable and loose clothes.

  10. Use your bed for sleep and sex, avoid using it for work or any other purposes.

  11. Include calming music in your bedtime routine.

  12. Avoid drinking too much liquid before bedtime as it can disrupt your sleep by the urge to pee.

  13. If you like to sleep during the day, do not exceed more than 45 minutes.

  14. Find a comfortable sleep temperature and ensure the room is well ventilated.


It is not a surprising fact that a good night's sleep has a lot of benefits. However, sleep is one of the neglected components of a person's general wellbeing.

Taking care of your sleep schedule is a form of self-care. It helps you to have greater energy to conquer the world.


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