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Sleep is just as important as diet and exercise. Sleep regulates mood and is related to learning and memory functions. Not only will getting enough sleep help you to learn new skills, stay on tasks and be productive, it may also be a critical factor in your health, weight and energy levels.

Here are five simple tips on how to sleep better:

1. Keep to a regular sleep/wake schedule
by sleeping and getting up at the same time every day, including weekends. This helps to set your brain and body’s internal clock to have a good sleep. If you have slept late the night before, have a nap in the daytime. Do not take naps after 3pm and not longer than 20 minutes.

2. Do not drink any caffeinated drink
like coffee and tea or caffeinated sodas at least six to eight hours before bed as caffeine will affect your sleep.

3. Exercise regularly and wisely
Morning exercise helps to boost the effect of the natural sleep hormones like melatonin and helps you sleep better as it will help the natural circadian rhythm. It is recommended that you do not do any intensive or vigorous exercise at least three to four hours before going to bed as this will make you alert and make it difficult for you to sleep.

4. Create a quiet, dark and cool environment in your bedroom
Do not watch TV or use the internet or your smartphone in your bedroom at least two hours or so before going to sleep as the blue lights from these devices are disruptive to your sleep. Play some relaxing music or read to help you relax so that you can fall asleep easily.

5. Take a Melatonin supplement
Travelling also disrupts sleep, especially jet lag and travelling across several time zones. This can upset your biological and circadian rhythms, so taking a melatonin tablet helps to relieve the symptoms of jet lag caused by air travel.

This is a sponsored article produced in partnership with 21st Century HealthCare.   

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