The American Academy of Sleep Medicine and the Sleep Research Society prescribe that grown-ups matured 18–60 years should sleep for no less than 7 hours every night. According to a survey, 35% of Americans don’t get enough sleep.

Sleep plays a fundamental part in healthy well-being for the duration of your life. Getting enough quality sleep is important for mental and physical health.

Why do we have to sleep properly?

Sleep plays an important role in our physical health. It helps in healing damaged cells. It boosts our immune system and recharges our cardiovascular system to begin our next day.

What happens if you don’t get enough sleep?

You will start experiencing bad mood swings. Irritation and depression will creep on you. Your anxiety levels are likely to increase. You will soon start having difficulty in remembering things. Your body will crave for unhealthy junk food and this might lead to obesity.

Let me recommend you best ways to improvise your sleep:

Comfy Environment:
A comfortable place is responsible for a good sleep in a big way. I suggest plush luxurious white neat mattresses with light colored bed spreads. With a serene bed light to set up the mood and maintaining optimum temperature can boost our sleep.

Sleep Naked:
Sleeping naked has many health benefits. It makes you feel free. It is good for skin since the pores are open and it enables them to breathe in. It prompts the reduction in stress levels and makes you feel happy. Sleeping naked reduces cortisol levels. Cortisol is responsible for anxiety, bad moods and craves for unhealthy food.

A Good Book:
A decent book or a bed time story or a prayer do build up good vibes and help us get a proper sleep with good healthy thoughts.
I make sure to read at least a page every day before going to sleep.

Numerous experts have recommended to have a glass of warm milk before going to bed. Milk constitutes of tryptophan, that induces us to sleep. So have a glass of milk and you can always add some flavors to fit into your taste buds.

Who says lullabies are only for babies?It turns out that bedtime listening can even help people with sleep disorders by boosting sleep quality and quantity.
Make your own playlists constituting of slow, serene classical music to enhance up your sleep. I love listening to Coldplay while dozing off.

Eat light food:
Never sleep on an empty stomach or on a heavy one. You will start feeling uneasy and it might make you sick. Eating heavy causes hangover and decreases your energy levels.
Eat at least 3 hours before going to bed. Light healthy food prompts digestion and helps you get into a cozy resting mode.

My colleague at Thrive Global, Chiara B.Townley shares her take on the importance of sleeping well. She says, “ Ending the day in the best way is as important as starting it. For people that work on the computer, I recommend movement. You don’t have to go exercise every day, but even a quick walk can make the difference. The more you stay in a firm position, the more your body becomes dull and lazy — yoga is the best practice to sublimate the excessive grounding energy that you develop in a seated position. After moving comes the relaxation — whatever you do, dedicate the end of your day to develop your spirituality with meditation. If you’re not into it simply unplug reading a good book or watching your favourite Tv show.”