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Sleep Tight: Expert Tips for a Better Night’s Rest


Do you ever find yourself groggy? Have you ever experienced that you get irritated easily or that your moods are changing quicker than usual? Perhaps you still feel tired despite getting 8 hours of sleep? If you answered yes to at least one of these questions, you may not be getting a proper night’s sleep.


We all know that sleep is a vital part of our daily lives. It plays an essential role in maintaining our physical and mental health. Unfortunately, not everyone has the luxury of being able to get a good night’s sleep and actually struggle just to be able to sleep. This leads to an increase in stress, anxiety, and decreased productivity during our waking hours. In this article, the importance of sleep will be emphasized and we will give you some tips on how to help you sleep better.


Why is sleep important? A lot of us overlook the power of a good night’s sleep. While we are asleep, this is when our body allows itself to repair and rejuvenate. Sleeping plays a critical role in maintaining our physical health since this is the time that our bodies produce hormones that help in regulating our metabolism, appetite, and energy levels. We are actually more susceptible to illness and disease when we lack sleep.


However, a lot of people do not know that sleep is also vital for our mental health! When we sleep, it allows the brain to consolidate and process memories, learn new things, and regulate our emotions. Studies have shown that sleep can lead to an increase in levels of stress and anxiety, decreased cognitive function, and even depression. This means that when we lack sleep, our brain is unable to function the way it should and we experience lapses in our thinking.


So, how can we obtain a better night’s sleep? Here are some tips that will help:


  • Create and stick to a regular sleep schedule

Establish a consistent sleep schedule wherein you will go to bed and wake up at the same time every day, even on weekends. By doing so, you are allowing your body to regulate its natural sleep-wake cycle and this helps you to fall asleep easier at night.

  • Have a relaxing bedtime routine

A relaxing bedtime routine helps in signaling your body that it is time to wind down and eventually sleep. Perhaps, you can do one of the following: read a book, take a warm bath, or practice relaxation techniques such as deep breathing or meditation.

  • Create a comfortable sleeping environment

Improving our quality of sleep can come from a comfortable sleep environment. Comfortable mattresses and pillows are a good investment! Do not be afraid to splurge on such things. You can also make use of blackout curtains or an eye mask to fully block out light. A cool temperature in your bedroom will also amp up the comfort as you sleep.

  • Avoid stimulants before bedtime

Stimulants such as caffeine and nicotine interfere with our body's ability to fall asleep. It is best to avoid them during the hours that lead up to bedtime. Something else to keep away from before bedtime are electronic devices such as tablets or smartphones. The blue light that these emit hinders our body’s natural sleep-wake cycle.

  • Get regular exercise

If possible, try to squeeze in at least a short, but fulfilling exercise in your daily routine! Regular exercise improves the quality of your sleep by reducing stress and anxiety and promoting feelings of relaxation. Do take note, however, that vigorous exercise during the hours leading up to bedtime can actually make it harder to fall asleep.



All in all, sleep is an essential part of our daily lives and more importantly, a good night’s sleep is extremely important in maintaining our physical and mental health. By following the tips provided, you can greatly improve the quality of your sleep and enjoy all the benefits that come with it. With that, take a warm bath, turn off the electronics, curl up with a good book, and enjoy a peaceful night’s sleep.

We, at Fidecita, care about your well-being. Click here to know more about Fidecita’s Mental Health Care services.



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