6 ways to have a sound sleep


6 Ways to have a Sound Sleep

To stay healthy, you need to have a sound sleep. A study shows that poor sleep is associated with negative effects on brain function, hormones and exercise performance.

In this article, we provided a proven method that can enable you have a Quality sleep


Bright light exposure : Everyone has a natural time-keeping clock known as your circadian rhythm. This clock controls and affects the brain, body and hormones. When you are exposed to the bright light during the day it helps to keep your circadian rhythm healthy. It also boosts one’s energy as well as improves quality sleep. 

Avoid caffeine: Although caffeine has many numerous benefits,therefore,it is important to avoid consuming it at night. A study shows that when you take caffeine during the day, it stimulates your nervous system and prevents you from having a good sleep.  Caffeine can stay elevated in your blood for 6–8 hours. It is important to  avoid taking large quantities of caffeine between 3-4pm.

Exercise Regularly: To have a sound sleep, it is very important to exercise regularly. Exercise keeps you fit and maintains your body posture. Regular exercise is preferable than many inducing drugs. 

Shower : Having your shower  at night,enables you to have a sound sleep. Study shows that taking your bath at night before going to bed, will make you sleep easily and have a good rest. If you haven’t been taking your bath before going to bed inculcate the habit.

Don’t drink Alcohol: Intake of alcohol at night can negatively affect your hormone and prevent you from having a sound sleep. Alcohol is known to increase the symptoms of apnea, snoring and make you reckless.  It also alters nightmare melatonin production.

Don’t eat late in the evening: Consuming a large meal before bed can lead to poor sleep and hormone disruption.  Eating late at night may negatively affect both sleep quality and the natural release of melatonin.

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