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Who knew sleep could be so complicated?  You have that 9-5 job that is so demanding, or that business that takes the whole of your time, that you barely have time for a 15 minutes nap. All you have to do is come back from your day-to-day activity, plan for tomorrow and sleep. Yes? Wrong, it might seem like the easiest thing to do, but if you are not careful, you will either sleep at the wrong time, or wake up at the wrong time. Let’s not make it more complicated than it is? Here is the thing; you could have a great sleep and still go and groove anytime you want to. You only live once don’t you? You would be amazed how much a good bedtime routine can result in significant reduction in problematic sleep.

Here are 5 tips to create a good evening routine;

  • Make “power down” a priority.

Yes, there is something called power down. You have to shut down activities that stimulate your mind, like work, emails and even watching TV. You could try reading a book, taking a bath or just doing relaxation yoga or even listening to music. You have to start a routine that works best for you and makes you relax. You could call it your bedtime ritual.

  • Exercise Daily.

Remember that exercise is your best friend when it comes to managing overall stress level. Vigorous exercise is best but hey light exercise is even better than no activity. You could have a little exercise ritual before going to bed. Always note to exercise `at any point of the day but not in expense of your sleep.

  • Eat and drink mindfully.

Yes food is life. Notwithstanding, what we take into our body matters. Caffeine isn’t ‘bad’, it helps stimulate the body at some point, but it should be used mindfully. If you are the one that experiences sleeping problems, cutting back on caffeine is the best thing that will happen to you. It is very advisable to avoid eating a particular heavy meal late in the evening. This entire supplement can affect sleep and even make it uncomfortable for you to have a good night sleep.

  • Evaluate your Room.

Ensure your room is sufficiently ventilated and even dark enough. Your bedroom should be cool and be free from every noise or other distractions. Take time to find out what works for you in terms of temperature, noise and light.

  • Make your bed comfortable.

Make sure to sleep on a comfortable mattress and pillows. Make sure your mattress is comfortable and supportive enough for you. Also make sure your room is attractive enough for sleep and you can have a good sleep routine.


With these tips be sure to have a good sleep routine, and not make sleep as too difficult to achieve, like an engine that should be turned off for maintenance regularly, our body and minds also deserve rest and good sleep is the only thing that refreshes the body and mind.










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