Do’s and Don’ts to Get Quantity and Quality Sleep

Sleeping is an essential in our daily life in order for us to get healthier. There is few simple steps for us to get a good night’s sleep. We don't have to take big and life-altering changes in everyday living to start a healthy sleeping pattern.  Just follow these simple Do's and Don'ts to get the quantity and quality sleep that we actually need.

Do set the right mood for sleeping.
- Dim the lights or put your favorite CD on to relax yourself. Use your softest comforter and bed sheets and prop up your fluffiest pillows before you head off to dreamland. Creating the relaxing and most comforting ambiance for bed time is the best way to promote quality and quantity sleep.

Do sleep and wake up at a scheduled time.
– Make sure you sleep at the exact time every night. Always know when your body is really dead tired and when you’re really ready to drop like a log so that you just immediately go to sleep instead of lying in bed and still staring at the ceiling. As you develop that regular habit of dozing off at say 9 or 10 at night, your body should be able to also normally wake up even before your alarm goes off.

Do drink a glass of milk or herbal teas.
– Milk contains a sleep-promoting agent to fix yourself, or if you like teas, get Chamomile tea which really promotes relaxation. Make sure you consult your doctor first before getting any herbal products or drinks to promote a good night’s sleep. Remember, drink milk or tea no later than 8 pm if you don’t want to disrupt your sleep because you have to take a trip to the bathroom to pee.

Do not drink coffee or alcohol a few hours before hitting the sack.
- Caffeine of course will prevent you from sleeping. If you usually drink a cup of coffee after dinner, make sure that it is hours before your scheduled sleeping time. Do not drink alcohol just so you can sleep. It may surely put you to sleep but it can also give you a throbbing headache which will only disturb your sleep and a terrible hangover that you have to endure the next day.

Do not ever bring work to bed.
– Since you already spent 8 hours of your day working and going over memos, emails, and proposals. Even if you didn’t get to finish work at the office, do not take it to bed because it should only serve for sleeping. Finish work at the office and end the day sleeping and not working in bed.

Do not worry about the next day
Focus on getting the right amount and quality of sleep that you need to get instead of the big presentation that you need to give to the board at 10 am or what to cook for dinner for the whole family at 6pm the next day. Your goal for the night is to sleep on time and get as much sleep as you can and need. As you wake up at 7am, you should be fresh, energized, and well-rested and ready to take on the ups and downs of another long day.