How to Sleep Better.

Sleep is important for your health, vitality and well-being every day. A good night's sleep can improve your concentration at work and helps you to start the day in a good mood, but it’s not just the amount of sleep you get, it's the quality too.

If you hear your alarm go off in the morning and you wake up feeling tired like you only just went to bed, here are a few simple changes you can make to help you feel well-rested and awaken at your best every day.

Some habits that can improve your sleep health:

✓Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.

✓Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.

✓Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom.

✓Avoid large meals, caffeine, and alcohol before bedtime.

✓Get some exercise. Being physically active during the day can help you fall asleep more easily at night.

How to get a good quality and quantity of sleep.

1.Foods for sleeping

Eating healthily improves sleep generally, but some foods are particularly beneficial, such as milk, chicken, turkey and pumpkin seeds. They contain the chemicals tryptophan and serotonin, which are vital for the production of melatonin, the hormone that promotes sleep.

2.Foods to avoid.

Spicy food, alcohol and large meals shouldn’t be consumed in the hours before bedtime. For many, drinking coffee or other caffeinated drinks in the afternoon can affect sleep.

Sugary food in general is bad, because the energy spike and ensuing crash you get can play havoc with your body clock. Also, research has shown that, if you don’t sleep well, you tend to turn to junk food the next day, creating a cycle of poor sleep and bad diet.

3.Keep fit and get active

Physical activity is great for sleep, as well as for your health generally. However some people find that if they do vigorous exercise less than two hours before bedtime, it can make it harder to get to sleep. If you don't find this a problem, then there's probably no need to change.

People spend a lot of time and effort exercising and making sure they eat healthily – which is great – but they forget sleeping, which is the third side of the triangle.

4.Don’t drink alcohol after dinner

Despite what we read and see in popular culture, alcohol can cause sleep problems rather than induce a deep slumber.

When you drink alcohol, your body metabolises it into sugar, raising glucose levels which can keep you awake and fragment your sleep3. Alcohol is also a diuretic and can cause dehydration, which may wake you up because you are thirsty or need to use the bathroom (or both).

With all of these effects combined, it’s best to lay off the alcoholic drinks if you want to improve your sleep.