Tested and trusted tips to help YOU get enough sleep.

Hiiii Readers, I came across an interesting article on getting the required amount of sleep for healthy living on

healthsavelog.com, natural sleep has been a challenge for many (I'm as well guilty lol), a busy schedule is the main reason and it mostly includes family and friends time, work, I will say it again this time a little louder WORK it eats up most of the tiny 24 hours in a day, not to also forget 'me time' that is time to keep everything personal to us together.

So, I have decided to share excerpts from the article here, but before I do here is an advice popping sleeping pills is not the way to go when there are natural solutions.

Find below the write up and tell me what you think in the comment section after reading the post below.

Everything warm and fuzzy

When there is a drop in your body temperature, you are highly likely to feel sleepy. Run yourself a nice hot bath or step in for a scalding shower just before you are about to call it a day. Once you are done with a hot bath, your body starts cooling off and the temperature drop is significant – making you feel drowsy. Instead of stalling, capitalize on this drowsiness and head straight to bed. Chances are that you will be sleeping as soon your head touches your pillow! 

The 28-hour concept

While you try to adhere to a global 24 hour into 7 day a week routine, it might not necessarily be working for you. With longer work hours, increased household chores, elongated screen times – following a 24-hour day cycle might leave you feeling worn out. 

The 28-hour concept is a relatively new concept that is fast finding takers owing to the flexibility it offers. By pushing your clock forward, the 28-hour cycle gives you more liberty to plan your life better and enjoy certain activities at leisure. 

People following the 28-hour concept spend 20 hours awake and 8 hours sleeping. While people with the conventional 9 to 5 jobs might face difficulties in following this cycle, but given the pandemic and shift in work culture, this might just become part of the new normal. 

Exercise to sleep

Physical exercise is regarded to have positive impacts on your sleep cycle. Ensuring a 30-minute moderate to high intensity workout during the day or better yet, early morning, helps your body relax at the end of the day and recuperate. 

Exercising 4-5 times during a week is known to regulate blood pressure, lower your heart rate and improve your cardiovascular health. Any physical form of exercise is known to relieve stress. All of this in turn helps your body feel relaxed and sleep better. 

Work the ambiance

Where and how you sleep has a role to play on your sleeping patterns. Creating an environment where you feel safe and comfortable is crucial to the quality of your sleep. Here are some cues that you can work with: 

Sleeping is easier if the mattress is to your liking, the sheets clean and the pillow comfortable. 

Figure out whether you like to sleep with the lights on or lights off – you might be surprised at the difference a little lighting and or the absence of it can make when you want to sleep.  

For sound sleep, you might want to sleep amidst some calming sounds (read music) – people have reported better quality sleep when they listened to some calming music while they tried to sleep. Try playing it on speaker instead of listening in with earbuds or earphones. 

The temperature of the room can also affect your sleep. So, adjust the thermostat to your liking – maybe consider leaving a window open for some natural air circulation to take place. 

Ditch the device(s) 

You have heard this repeatedly and yet cannot seem to get yourself to sleep without your smartphone. Or your tablet or even the e-book reader. The light emitted from these devices no matter the mode that they are set on interfere with your sleep. The light reduces the production of melatonin in your eyes. Melatonin is the hormone responsible for sleep. 

Try and have a no device policy 30 minutes prior to bed and stick to it. Leave your phone on the dresser instead of the side table if possible. Shut off your laptop and try not to bring it to bed with you. Turn off the show you were watching and try and relax.  Once you make these lifestyle changes, you are likely to experience an immediate improvement.