sleep hygiene tips to help you have better sleep by

Healthpally allude Rules of sleep hygiene for better Sleep

There are hundreds of illnesses you can get if you don’t have a good sleep for a long period.

Healthy sleep is one of the ways to get a better health, live happily and longer.

After the stressful day, sleep is a natural way of relaxing the brain, muscles, tissues and the organs of the body.

Healthy sleep is not achievable for most people and it seems like a magic or rocket science to improve your sleep rhythm.

Simple tips to Improve your Sleep

  • Do not sleep more than 30 minutes in the middle of the day, otherwise the sleep pressure will decrease in the evening, says chaktty.
  • Don’t stay in bed longer than necessary. Insomnia can be exacerbated by staying in bed for too long.
  • Don’t smoke after 7pm.
  • Avoid physical exertion after 6 p.m.
  • Make your sleeping environment comfortable and sleep-promoting.
  • Create a buffer zone between everyday life and going to bed.
  • Avoid bright light when you wake up at night, as this can change your internal clock, according to Healthpally.

Rules for a healthy sleep

Here are some tips to help you improve your sleep duration, and quality.


The bedroom should be the quietest room in an apartment or house.

It should not be equipped with music systems, televisions or similar. The bedroom should be darkened.


The bedroom should be cool and well ventilated. At least one window should be in the tilted position at night. The optimal bedroom temperature is around 16 to 18 degrees Celsius.

Possibility to lie down

The mattress should not be too soft. Separate duvets and mattresses are sometimes better for couples. The bedding should be comfortable for them.

Exercise before sleep

A short evening walk can help to calm down.

Eating and drinking

Avoid heavy meals, excessive alcohol consumption, nicotine and late-night stimulating drinks. A cup of warm milk or tea with honey is helpful. The stomach should be slightly full.

Bedside reading

Bedtime reading should be lighthearted, friendly, and unexciting.


Cheerful and friendly bedtime reading promotes falling asleep. A warm bath with lemon balm, valerian, hops or lavender additives soothes.

Problems do not belong in bed, but should be tackled consciously during the day.

 Regular bedtimes

Bedtimes should be kept regularly. Go to bed at the same time and get up at the same time in the morning whenever possible, do the same thing on weekends and holidays as you do on workdays. Only go to bed when you are tired.

Bedtime rituals

If certain activities are carried out regularly every day before going to bed, these activities become (falling asleep) rituals that can have a beneficial effect on sleep.

Sleeping position

Everyone has a preferred sleeping position that should be adopted.

Don’t fret

Don’t get angry if you absolutely can’t fall asleep. It’s pointless to be in bed longing for sleep. Avoid checking the clock at night.

Sleeping Aids

Do not use sleeping pills for long periods of time. Contact your doctor if the insomnia persists, says Healthpally editor.

Go to bed at the same time every day and wake up at the same time in the morning to synchronize the body’s biological rhythms.

Foods and drink

Do not eat large amounts three hours before bedtime. But don’t go to bed hungry either.

Avoid drinking alcohol three hours before bedtime and no caffeinated beverages four to eight hours before bedtime.

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