Sleep Tight

Have you ever wondered what “Sleep Tight” means? Imagine the lovely moment you said goodbye to your friends during the annual get-together, and they replied sweetly – sleep tight, my friend.


“Sleep” is a constant buzzword in a rapidly changing society. No matter the level of educational and technological advancement, we can’t overlook the importance of a good night sleep.


Did you ever feel foggy after a poor night sleep? You remember walking into the office and your colleagues could clearly see your bloodshot eyes and dark circle under your pretty eyes?


Sleep is vital for healthy living. It is an essential part of our daily lives and well-being. But, if sleep is as important as eating, drinking, and breathing, why don’t we value it?


Our persistent desire for movement is impairing our ability to enjoy quality sleep.


SLEEP TIGHT is an affectionate way of saying and wishing someone will SLEEP WELL. During sleep, we experience altered consciousness, reduced sensory and muscle activities, and reduced interactions with our environment.


Although, wishing a friend “Sleep Tight” shows your care for their physical health, we can’t overlook their personal contributions to quality sleep.


How can we “Sleep Tight”?


  • Don’t Neglect Physical Activity: Engaging in physical activity during the day can prepare your body for a good night sleep.


  • Avoid Blue light Exposure: Apart from the physical clock that determines the time, our bodies have a time clock known as Circadian Rhythm.


It helps us stay awake and makes us aware of sleep time. Blue light tricks the brain by triggering daytime reactions. Essential hormones like Melatonin – helps the body to relax and promote deep sleep, decreases.


According to Harvard Research, blue light repressed melatonin ( 2 times more than green light) and shifted Circadian Rhythm.


Electronic devices and energy-efficient bulbs emit blue light which is disruptive to night sleep. Although it isn’t disruptive during the daytime, at night the adverse effects increase.


  • Maintain a consistent sleep schedule: This promotes quality sleep. Our circadian rhythm or body’s internal clock is maintained when we stick to a particular sleep schedule.

Despite our busy lives, we should endeavour to wake up and sleep at the same time everyday because it promotes efficiency.


  • Avoid substances that interfere with sleep: Research tells us that caffeine intake before bedtime disrupts our sleep pattern.


It reduces sleep time – increases light sleep and shortens deep sleep time.


  • Avoid eating late at night: Stuffing yourself with heavy meals before sleep time contributes to poor digestion, weight gain and disturbed sleep.

It also impairs the release of sleep hormones that promote quality sleep.


Other tips include;


  • Reducing daytime naps.
  • Ensuring a well-optimized sleep environment.
  • Cool bath/ shower before bed time.


The positive effects of sleep are essential to healthy living. Take a look at the benefits of quality sleep on your health.


  • Quality sleep:


  1. Promotes healthy mental health.
  2. Boosts immune system.
  3. Improves memory and concentration.
  4. Improves productivity and creativity.
  5. Reduces the risk of cardiovascular diseases.
  6. Promotes healthy weight.
  7. Improves mood.
  8. Reduces stress.


Sleep promotes the proper functioning of our organs and systems. Next time, when a friend tells you to “SLEEP TIGHT”, wish them well because they care about your well-being.


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