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tips for a perfect night's sleep

How to Get a Perfect Night’s Sleep


Everyone knows that a perfect night’s sleep is very important for being healthy and active. However, sometimes we have difficulties in getting a good night’s rest just because we do not know much about how to get a perfect sleep and what conditions are necessary for that.
Getting a good night’s sleep is crucial to maintaining your health and productivity. Without the proper amount of rest, the body is far more susceptible to disease. A good night’s sleep is also important for keeping a healthy heart and body weight. Harvard Medical School indicated that sleep also lowers your risk of being involved in an accident and improves your daily mood and disposition. Harvard recommends that adults aim for anywhere between 7.5 to 9.5 hours of sleep per night, depending on preference and genetics. In order to get a healthy amount of rest, a perfect sleeping environment is key. Here are some tips for making your room a relaxing oasis.

Pre-Bed Tips to Consider


Although the temperature may not be identified as the most essential factor while planning a perfect night’s sleep, it still has a great impact on the overall quality of sleep. Comfortable room temperature is necessary when trying to get some rest. The National Sleep Foundation indicates that cooler temperatures – about 65 degrees – promote the best sleeping habits. It is believed that health conditions can be greatly improved if the temperature is cool. Use sheets and blankets to make your bed comfortable and cozy. Consider Lasko’s heaters to add warmth to your room before you retire for the night.


Lighting is another crucial factor that can disrupt a perfect night’s sleep. Typically, a darker room signals to the body that it is time to get some rest. While some prefer low, warm lighting while sleeping, the National Sleep Foundation recommends avoiding bright lights right before bed, as this can be too stimulating. Decreasing the amount of artificial light in your bedroom will ensure a good night’s sleep. Unfortunately, when lighting is not right, it can cause restless sleep. This can have a negative effect on your ability to relax and fall asleep easily. In this case, it is recommended to think about using remedies for sleeping disorders. Keep in mind that lighting may influence both directly and indirectly, such as making it difficult to fall asleep and influencing our preferred time


Harvard Medical School notes that leaving electronics with bright screens – phones, tablets, laptops, and televisions – out of the bedroom is a great idea. The bedroom is a place for getting perfect night’s sleep and energy for the next day. When there are no technologies in the bedroom, it becomes easier to concentrate on sleep and prevent any sleeping difficulties. Stopping the use of the technologies a few hours before the sleep will surely have a positive impact on your sleeping schedule. However, if it is impossible to move the technologies from your bedroom to another place, you can still cover them with dark cloth, thus, decreasing the desire to use them.


Too much noise can greatly interfere with establishing a healthy sleep routine. Anything over 70 decibels or below 40 decibels, according to The National Sleep Foundation, can get in the way of your ideal rest schedule. The National Sleep Foundation recommends adding white noise, such as a fan, to your sleep environment. That kind of noise can drown out distractions like traffic and household noises. Lasko has a variety of fans – from desktop fans to box fans to tower fans – that can help you create your optimum level of white noise.

Foods and Drinks

When preparing for a perfect night’s sleep it is critical to pay attention to foods and drinks. Keep in mind that not all types of food can lead to healthy nights. It is highly recommended to use products like bananas, honey, almond, oats and turkey.
On the other hand, it is suggested not to use spicy and fatty food, cheese, coffee and alcohol. It is always a good idea to check the list of products that can support a perfect night’s sleep beforehand and make them a part of your daily routine.


Before going to bed try to clear your mind from all the negative thoughts. Think about positive things such as all the good things you managed to do during the day. It is also a great idea to listen to relaxing music, read an interesting book or an article, have an evening walk in the fresh air and plan the next day. Another useful tip can be meditation, which can help us to concentrate on the present moment. Try integrating these tips into your daily routine and get better and healthier sleep.

Time and Duration

Harvard Medical School recommends establishing healthy habits for the hours before bed – do not take naps, or exercise too soon before you plan to sleep. Instead, it is recommended to take a warm bath two to three hours before bed. It helps to relax your body and mind. Moreover, don’t get into bed until right before it’s time to sleep. The more time you spend in the bed before you sleep, the more your body gets used to being awake in bed. Besides, try to go to bed at the same time every night to maintain the internal sleep-wake cycle. Another thing to remember is the duration of sleep. According to the National Sleep Foundation, after taking into account the factors associated with your health and physical activeness, remember that 7-9 hours are considered to be necessary for healthy adults, whereas adults over 65 need to sleep 7-8 hours per night.

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