Sleep plays a vital role for general welfare. This helps in rejuvenating the body and mind. Getting enough quality sleep can help improve brain function, longevity and performance. Sleep deficiency is associated with an increased risk of heart disease, kidney disease, diabetes, high blood pressure and stroke. Sleep also helps your body recover from stress previous days and works well throughout the day. To get a good sleep, certain habits that promotes good health have to be adopted.
12 tips for better sleep
Click your ideal sleeping by creating an environment that suits your needs site. Use room darkening blinds, ceiling fan, air conditioning and other devices to create a pleasant sleep environment. Good bedding also help to have a good sleep. Choose comfortable mattress and pillows. If you share your bed make sure it is big enough for two people.
Time Limit Day nap
If you are struggling to sleep at night, limit or avoid napping during the day can help increase the number of hours you sleep at night. long daytime naps may interfere with the night. Limit naps of 30 to 40 minutes during the day.
stick to a sleep schedule
Try to go to bed and get up at the same time every day. Adherence to this routine reinforces your sleep-wake cycle and helps improve sleep at night.
Go to bed when you are tired
Instead of lying in bed struggling to sleep and get frustrated, get out of bed , go to another room and do something relaxing, like reading or listening to music until you are tired enough to sleep.
Exercise early in the day
Exercise can help you sleep faster, but has to be done at the right time. Exercise stimulates the body to secrete the stress hormone cortisol, which helps to activate the alert mechanism in the brain. Do not exercise before bed Try to finish the exercise at least three hours before going to bed or exercise early in the day.
Do not worry
If you wake up during the night feeling anxious about something, make a note of it on paper and postpone concern it until the next day when it will be easier to get a solution.
Avoid smoking and caffeine
These are stimulants and can keep night. Avoid caffeinated beverages after 2 pm.
Take a hot bath or shower at night will help you relax your body and help you sleep better.
Use your bedroom for sleep
Avoid using computers, other electronic distraction device or TV in their bedroom. The presence of these devices in your room can make it difficult to sleep. Book your bed only for sleep and intimacy.
Meditation and prayer
They are both amazing to help fall asleep quickly and sleep well form the night. There are multiple benefits. You’ll relieve stress, anxiety, depression and all other factors that affect you physically and mentally, by including them in your daily routine.
Alcohol can have a sedative effect, but reduces the quality of sleep. disruption of normal sleep cycle is caused.
Keep your blood sugar stable
Eating properly get the blood sugar level under control. This will help you get a good night’s sleep and wake up feeling good and full of energy. Eat sugar complex carbohydrates and avoid simple carbohydrates in your diet. Excessive carbohydrate intake creates cortisol release in response to constantly elevated insulin levels. Eating a balanced diet with carbohydrates, healthy fats friendly heart, lean meat and fish.