5 Tips to Ensure a Deep and Uninterrupted Sleep at Night

Read on to learn these five simple tips that will not only ensure you get a better night's sleep, but also ensure that you get more energy and increase your productivity during your waking hours.

From treating traumatic brain injury to storing newly acquired material memory, sleep is essential for a number of brain functions, with healthy adults need 7-9 hours of sleep every night, according to the National Sleep Foundation's guidelines. This includes people over the age of 65, while infants, toddlers and teens need more sleep to allow growth and development.

To say that sleep is not a priority for everyone would be a lie, but the broader truth is that most of us lack a plan to make this goal a reality. On World Sleep Day, which is celebrated on March 19 this year, we have listed 5 guaranteed tips that will not only ensure you enjoy a sound sleep at night, but also ensure that you are more active and productive during your hours. 

1. The right pillow: Choose a pillow that supports the natural curve of your neck and is not too thick or too flat. This will help you wake up without feeling tired or stiff neck in the morning.

2. Sleep position: To avoid twisting your neck, avoid sleeping on your stomach. Instead, sleep on your side, nose centered (on back).

3. A good mattress: A good mattress, such as spring mattress, sponge mattress, coir mattress, orthopedic mattress, etc., is necessary to achieve deep sleep because it not only improves sleep quality, but also reduces back, shoulder and neck pain. Stiffness with adequate body support promotes uninterrupted sleep. On the one hand, you can also use airtight, dustproof plastic sheets to seal your mattress, box springs, and pillows against mold, dust mite droppings, and other allergens that can lead to lack of sleep.

4. Drink fluids wisely: While it is advisable to end dinner at least an hour before bedtime, it is also recommended not to overload the digestive system with heavy foods and abundant meals before bed. Instead, choose proper evening snack, as it will affect the quality of your sleep at night.

Although hydration is vital, it is recommended that you do not drink any fluids between an hour and two hours before you go to bed. This is to reduce the chances of excessive urination at night, which affects the quality of sleep and energy during the day.

5. Turn down the lights: Improve your bedroom environment by dimming lighting levels around your home two to three hours before bed. Reducing noise and lights and making the room a quiet, comfortable, clean and pleasant place signals the brain to produce melatonin, the hormone that causes sleep and results in better quality of sleep ensures long-term health benefits.