Best Sleep Habits: 5 Hygiene Tips to Sleep Better at Night.

By Tshikororo Nyandano

7min Read

In most cases, you can relive insomnia or other sleep disorders by making a few simple life style changes but it can take some time if you’ve had the same sleep habit for years.

Approximately seven to nine hours of quality shuteye per night is the prescription for adults, but most people are getting 20% less sleep which is less ideal because ‘enough quality time’ equals to a healthy quality of life.

1. Optimize your bedroom environment

Did you know that your bedroom can affect your quality of rest? From temperature to light and more, scientific studies and sleep researchers have found that our environments have real and measurable effects on sleep. These factors include temperature, noise, eternal lights, and furniture arrangement.

Whether you just want to give yourself the best foundation for rest or you’re seeking to overcome sleep issues, optimizing your bedroom can help dreams come easier.

2. Avoiding eating late at night

When we eat late at night may negatively affect both sleep quality and natural release of HGH (Human Growth Hormone) and melatonin, the muscles that digest and metabolize our food have to keep working when they should be resting.

This can delay your ability to fall asleep and can prevent you from getting the deep, restful stage of sleep you need to feel refreshed the next day.

The quality and type of your late night snack may play a role as well and a high carb meal eaten 4 hours before bed helps when one wants to fall asleep faster.

3. Relax and clear your mind in the evening

Relaxation techniques before bed have been shown to improve sleep quality and are commonly used to treat Insomnia. Evidence shows mindfulness meditation boosts serotonin, reduces heart rate, lowers blood pressure and activates the parts of the brain that control sleep.

It also increases melatonin, which is the sleep hormone. So, even on a purely physiological level, it is contributing to a more restful state at night.

3. Exercise regularly – but not before bed

Exercise is one of the best science-backed ways to improve your sleep and health. However, moderate aerobic exercise increases the amount of slow wave sleep you get. Slow wave sleep refers to deep sleep, where the brain and body have a chance to rejuvenate.

Exercise can also help to stabilize your mood and decompress the mind, a cognitive process that is important for naturally transitioning to sleep.

Although daily exercise is a key for a good night’s sleep, performing it too late in the day may cause sleep problems.

4. Take a relaxing bath or shower

When you sleep, your body temperature lowers. By taking a cool shower before bed, you’re showing your body that bedtime is nearby starting the temperature-lowering process. The cool water helps trick your whole system into sleep mode.

The results of the analysis revealed that the best time for taking a shower or a bath is 1–2 hours before going to bed. The duration of the shower or bath does not need to be longer than 10 minutes for a person to reap the benefits.

5. Take a relaxing bath or shower
When you sleep, your body temperature lowers. By taking a cool shower before bed, you’re showing your body that bedtime is nearby starting the temperature-lowering process. The cool water helps trick your whole system into sleep mode.
The results of the analysis revealed that the best time for taking a shower or a bath is 1–2 hours before going to bed. The duration of the shower or bath does not need to be longer than 10 minutes for a person to reap the benefits.

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The bottom line

Sleep is an essential function that allows your body and mind to recharge, leaving you refreshed and alert when you wake up. Healthy sleep also helps the body remain healthy and stave off metabolism and chronic diseases. Without enough sleep, the brain cannot function properly.

DAILY HOROSCOPE FOR SEPTEMBER 30, 2022

Aquarius (JAN 20-FEB 18): A spiritual and magical energy will bless your love life throughout the next several weeks, dear Aquarius, as Venus enters Libra and the sector of your chart that governs spirituality. Meanwhile, the moon continues to travel through Scorpio, forming sweet aspects with Neptune, Mercury, and Pluto. These vibes can help you tap into your personal power and negotiate for professional opportunities and more pay, so don’t be afraid to have a conversation with your boss about elevating your career. You’ll notice a shift later tonight when the moon enters Sagittarius, encouraging you to explore your community in the coming days.

Pisces (FEB 19-MAR 20): Your romantic life will intensify and transform throughout the next several weeks, dear Pisces, as Venus creeps into Libra and your solar eighth house early this morning. Your mind will be a compassionate and philosophical place as the hours continue to unfold, and the Scorpio moon shares sweet connections with Neptune, Mercury, and Pluto. These vibes will bring a mystical allure to your aura, especially when you open up and express your unique perspectives. The vibes will shift later tonight as Luna moves into Sagittarius, triggering new possibilities within your professional life while elevating your optimism around your career path.

Aries (MAR 21-APR 19): Sweet Venus enters harmonious Libra this morning promising to bless you with romance, grace, and beauty throughout the next several weeks. Meanwhile, a surreal yet mystical energy will fill the air when you awaken this morning, dear Aries, as the Scorpio moon shares a sweet connection to ethereal Neptune. This cosmic climate provides the ideal conditions for connecting with the other side, making it a great time to get a morning meditation in. You’ll have an opportunity to shine at work when Luna aspects Mercury and Pluto, especially if you step forward to offer your hand at problem-solving and teamwork.

Taurus (APR 20-MAY 20): Venus, your planetary ruler, enters Libra in the very early hours this morning, dear Taurus, asking you to nurture your mind/body connection throughout the next several weeks. A sweet aspect between the Scorpio moon and dreamy Neptune will come to fruition as you kick off the day, bringing a playful and romantic energy to the table. You may gain recognition for your unique ideas and artistic expression when Luna connects with Mercury and Pluto, making it a great day for flirtation, creativity, and releasing your inhibitions. You’ll feel a shift as the day comes to a close and the moon enters Sagittarius, putting you in an optimistic headspace.

Gemini (MAY 21-JUN 20): Get ready for steamy connections, creative freedom, and romantic encounters throughout the next several weeks, dear Gemini, as Venus creeps into Libra in the very early hours this morning. This planetary placement will amplify your allure and artistic genius, so be sure to lean into love and beauty whenever possible. Good vibes will continue to flow as the Scorpio moon connects with Neptune, Mercury, and Pluto throughout the day, allowing you to stay on top of your duties without abandoning your connections or need for self-care. Excitement will fill the air as the moon enters Sagittarius later tonight, activating the sector of your chart that governs matters of the heart.

Cancer (21 JUN-JUL 22): Venus glides into harmonious Libra and the sector of your chart that governs domestic bliss this morning, dear Cancer, accentuating the sentiment that home is where the heart is. This planetary placement will ask you to nurture yourself and your space throughout the next several weeks, so be sure to schedule plenty of downtime. Meanwhile, the moon continues its journey through Scorpio, forming sweet connections with Neptune, Mercury, and Pluto. This cosmic climate will bring a spiritual yet creative energy to the table, making it a good time to collaborate with the other side by conveying your dreams and asking for help with these goals.

Leo (JUL 23-AUG 22): Your mind will become a lighter and more love-oriented place throughout the next several weeks, sweet Lion, as Venus creeps into harmonious Libra this morning. Use this energy to write poetry, express your emotions, and flirt to your heart’s content as the stars ask you to embrace romance and grace. As the day continues to unfold the Scorpio moon forms a series of supportive connections with Neptune, Mercury, and Pluto, reminding you of the importance of strength and perseverance, even with all these Venusian vibes floating through our skies. A playful energy will fill the air later tonight when Luna struts into Sagittarius and your solar fifth house.

Vigro (AUG 23-SEP 22): You’ll be a luxury embracing, money-making, manifesting machine throughout the next several weeks, sweet Virgo, as Venus makes her way into Libra and your solar second house. These vibes are perfect for treating yourself, exploring new arts, and padding your bank account, as the stars ask you to form healthy connections with the material realms. Meanwhile, the moon continues to move through Scorpio, forming helpful aspects with Neptune, Mercury, and Pluto. This cosmic climate will bring clarity to your psyche when it comes to matters of the heart, allowing you to sort through and communicate your emotions effectively.

Libra (SEP 23-OCT 22): You’ll hitch a ride on cloud nine this morning, sweet Libra, as graceful Venus glides into your sign. This planetary placement will stack the cosmic cards in your favor throughout the next several weeks, blessing you with an irresistible charm that can help you make headway within your manifestation goals. Good vibes will continue to flow as the Scorpio Moon connects with Neptune, Mercury, and Pluto, allowing you to methodically sort through your psyche while bringing comfort and stability to your soul. Your mind will be filled with optimism and inspiration as the day comes to a. close and Luna makes her way into glittering Sagittarius.

Scorpio (OCT 23-NOV 21): The universe will bring grace and compassion to the depths of your soul, dear Scorpio, as gentle Venus moves into harmonious Libra and the sector of your chart that governs the subconscious. This planetary placement can bring major healing to your heart and mind, though you’ll need to be open and accepting of blessings and love. Cosmic support will follow you throughout the day as Luna continues to move through your sign, forming sweet connections with Neptune, Mercury, and Pluto. This celestial dance will elevate your confidence and charm, allowing you to make good and lasting impressions wherever you go.

Sagittarius (NOV 22-DEC 21): Love will blossom within your social sphere throughout the next several weeks, darling Sagittarius, as Venus enters Libra and your solar eleventh house. These vibes are perfect for giving back to your community, which will no doubt elevate your popularity and could result in a new romantic interest. However, as the moon continues to move through Scorpio you’ll be in the mood to work behind the scenes, taking space to nurture yourself and your professional ambitions. The vibe will shift when Luna enters your sign later tonight, encouraging you to come out of your shell and step into the limelight.

Capricorn (DEC 22-JAN 19): Good things are coming to your career throughout the next several weeks, dear Sea-Goat, as Venus moves into Libra and your solar tenth house. However, as the moon continues its journey through Scorpio, you should focus more on strengthening your connections and expanding your network. Good vibes will trickle in as the hours pass thanks to supportive exchanges between Luna, Neptune, Mercury, and Pluto, elevating your skills as a conversationalist while bringing optimism to your heart. This cosmic climate can also open you up to blessings, so be sure to ask the other side for assistance and guidance if you need it.

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