<div class="text-justify">

If you follow the word of Proverbs 6:10 with over zealousness and fanaticism  everyday of your life, you might end up in the ER looking for someone to save you, that is if you haven't found yourself in the grave already. That word didn't say you shouldn't sleep or slumber, it is actually talking about laziness and so it means sleeping excessively for longer time than normal can send you to poverty. So now that we know that sleeping isn't bad but the over doing of it, how do we sleep better within the time frame of 7 hours that we have.

Either wicked, just, or righteous, the body doesn't care about your stand rather it is interested in one thing, getting a good rest and sleep because when the body starts to lose sleep, a long list of problems come with it such as trouble focusing, forgetfulness, inability to think clearly, mood swing, slow metabolism leading to weight gain, weakened immune system, and it even has an effect on reproduction as well. For you not to experience the things I mentioned above as a result of not sleeping properly, you need to do a few things. Do not worry, it isn't something that requires you to climb mountain, they are just simple things you can do which I do also.

https://images.pexels.com/photos/935777/pexels-photo-935777.jpeg?auto=compress&cs=tinysrgb&w=1260&h=750&dpr=1</div>
[https://www.pexels.com](https://www.pexels.com/photo/woman-sleeping-935777/)

First is having a sleep schedule where you go to bed and wake up at the same time every day. Doing this helps to keep the circadian rhythm (the body's internal clock) right at all time. This helps the body to know that there is a sleep schedule. Normally, the body begin to secrete melatonin at night so as to help you fall asleep but a lot of you like to play super hero and so will not sleep at that time instead you would stay awake all night, all time. Sleeping at different time frame everyday makes it difficult for the body to find sleep.

If you need good sleep, you need to learn to stop taking alcohol as well as limit the intake of caffeine and caffeinated drinks before bed time. This is because caffeine will keep you awake due to its half-life of 1.5 to 9.5 hours depending on who is taking it so taking caffeine anything after 3pm isn't good for the body. Alcohol on the other hand doesn't make a person sleep, it only makes the body depressed. While alcohol causes the body to fall into sleep doesn't mean it is allowing the body go through the normal stages of sleep.

<center>https://thoracicandsleep.com.au/wp-content/uploads/2024/05/coffee-1.jpeg
[https://thoracicandsleep.com.au](https://thoracicandsleep.com.au/blog/7049/)</center>

Back to the melatonin I mentioned when I was discussing the circadian rhythm. Although melatonin starts to build up in the body and we begin to feel sleepy, our activities can affect the buildup of it in our body. Using phones, and screens at the time of bed can disrupt sleep cycle. 

When you wake up in the morning, it is important to go out in the sun and experience sunlight hitting the skin so the melatonin in the body can be reduced for it to increase back at night. Do not exercise too late at night as it can affect sleep. No doubt exercise is good for sleep, do not exercise at least 3 hours before bed time because exercising 3 hours before sleeping time places the body in a hyper state which would prevent sleep.

What you eat before you sleep is very important to your sleep. Eating heavy food at late night can lead to gastroesophageal reflux disease (GERD) which would disturb sleep and would even affect the ability to work the next day. While you try to eat light food, remember to always take a shower before going to bed because this can help drop the body temperature, and calms the muscle thereby aiding sleep.

https://images.pexels.com/photos/6541206/pexels-photo-6541206.jpeg
[https://www.pexels.com](https://www.pexels.com/photo/a-woman-sleeping-wearing-a-sleep-mask-6541206/)

If you are on the bed for more than 10 minutes and you aren't sleeping, do not bother staying too long on the bed instead find something else to do that doesn't involve screentime. You can read hard cover books, magazines, and do other activities and they might help with making you sleep. Instead of staying too long in bed without sleep, just find a way to do other things.

If after all I have mentioned above you are still finding it hard to sleep, relax and do not panic. It is not village people at least not yet, what you need is to see a sleep therapist.

_____
_____
#### <center>Read More</center>
_____
_____
https://www.healthline.com/health/healthy-sleep/how-to-fix-sleep-schedule
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
https://www.sleepfoundation.org/nutrition/alcohol-and-sleep
https://www.therecoveryvillage.com/alcohol-abuse/sleep-without-alcohol/
[https://medicine.umich.edu/dept/psychiatry/news/archive/202012](https://medicine.umich.edu/dept/psychiatry/news/archive/202012/when-stop-drinking-alcohol-water-or-caffeine-bed-better-sleep#:~:text=%22But%20in%20general%2C%20our%20guideline%20is%20eight,asleep%2C%20but%20can%20interfere%20with%20staying%20asleep.)
https://www.sleepfoundation.org/nutrition/is-it-bad-to-eat-before-bed
https://www.verywellhealth.com/eating-before-bed-3014981