Adequate sleep is essential for mental and physical recovery from daily activities, and will allow one to perform tasks at an optimal level the following day. Here are the top 5 tips on how to get a good sleep:

1. Go to bed at the same time everyday
The body has an internal clock, known as the circadian rhythm. It makes you feel awake and fall asleep specific times during the day, depending on what your routine is. It is important to maintain this pattern as constantly as possible, and wake up and sleep within the same 15 minutes every day.

2. Adopt a constant night time routine
Reading a book, listening to calm music or taking a bath for 30 minutes can help your brain relax instead of rushing through the day’s activities. Doing this would allow one to fall asleep more easily.

3. Do not eat within 3 hours before sleep
Eating before bed is unnecessary, as it provides the body with excessive energy that that it won’t use. As a result, the extra calories will be stored as fat. It will also reduce the quality and length of sleep. Particularly, foods high in sugar will keep you up, and spicy foods will cause heartburn and indigestion.

4. Eight hours on average
The average adult requires 8 hours of sleep for optimal recovery and performance the following day, both mentally and physically. If that amount is not reached in a given night, it is possible to take a mid-day nap to make up for the lost hours.

5. Create a comfortable environment
As obvious as it sounds, the darkness, reduced noise level, temperature and bed accessories are all important factors in helping you fall asleep and stay as comfortable as possible.


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