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How to get a good night’s sleep?


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walesonline.co.ukFeeling drowsy throughout the day, even after sleeping for good 6-7 hours? You might not be aware but there are many things that affects a good night sleep. It could be the way your bed is placed or the color of your bed-sheets, but there are always ways to help it to not grow chronic. Sometimes it’s the thoughts that cross our mind before we go to sleep every night that make us stay awake thinking about them. But a few factors can surely help one to have a healthy and sound sleep with a well-planned effective strategy. Here are few points which will help you to uncover the beauty of good night sleep. 1. Try to keep the bedroom temperature at 18 to 20 degrees Celsius, or warmer if you prefer. 2. Having a comfortable bed, mattress and pillow can make a world of difference. Take a warm shower before bed and slip on some comfortable night wear. 3. Sleep on your sides. This keeps your airways open, compared to lying on your tummy or back. Pregnant women should sleep on their left side to avoid the uterus pressing down on the liver on the right. 4. Check that your bedroom should be free of flies, mosquitoes and other insects. 5. The television has no place in the bedroom. 6. Avoid strenuous exercises late in the evening. A light walk after dinner is fine. 7. Avoid heavy dinner since it has an adverse effect on sleep. 8. If you are in the habit of having a warm drink before sleeping, a warm glass of milk may help. 9. No matter how much you love watching movies while going to sleep, try and avoid using the laptop before sleeping, as the bright, blue light stimulates your biological clock and delays your sleep. 10. Most of time while you are unable to fall asleep, it causes you to binge on fatty foods. Avoid simple carbs, fats and oil in your diet. 11. A gentle massage on the legs is relaxing and can help you fall asleep. Sometimes you might not be aware but few diseases you are suffering from leads to loss of sleep. Get your thyroid function and iron levels checked by a doctor since they might be one of the reason. Also, Restless leg syndrome can interfere with your sleep. If you have a crawling sensation in your leg, consult a sleep physician. Also, if you have diabetes, there is risk of peripheral nerve damage in the legs. Consult your physician to rule out the possibility.