Tired of tossing at night? These simple tips will help you sleep better at night and be stronger and more productive during the day.
Well, and Good Sleeping has a direct effect on your mental and physical health. Read short and it can seriously damage your day’s energy, productivity, mental balance, and even your weight. Yet many of us toss regularly and walk around at night, struggling to get the sleep we need.
There are many ways you can control your sleep and keep healthier such as controlling exposure to light, using color light in your bedroom, and so on.
you Must have far more control over the quality of your sleep than you can possibly realize. The way you feel when you are awake often depends on how well you sleep at night, just as the cure for sleep problems is often found in your daily routine.
Unhealthy daytime habits and lifestyle can make you turn at night. And adversely affect your mood, immune system,brain creativity, heart health, vitality and weight. But using the following tips can help you get a better night’s sleep.
Control your exposure to light
Melatonin is a naturally occurring hormone that is regulated by light exposure that helps regulate your sleep-wake cycle. The more you sleep when your brain is dark – and the less it is when it is light – it wakes you up more and secretes more melatonin.Some study says that many aspects of modern life can alter your body’s production of melatonin. And it also can alter your circadian rhythm.
During the day-
Give as much natural light as possible to your home or workplace.Express yourself in the bright sunlight in the morning. The closer you get when you get up, the better. Keep your coffee outside, for example, or have breakfast with a sunny window.
When you get up at night, keep the lights down. If you need some light to move safely, try installing a bright light in the hall or bathroom or using a small flashlight. This will make it easier for you to fall back asleep.
Say no to late night television. The light from a TV not only suppresses melatonin, but also stimulates many programs rather than relaxes them. Try listening to music or audio books instead.
Avoid bright curtains within 1-2 hours of your bedtime. The blue light emitted by your phone, tablet, computer or TV is particularly disturbing. You can reduce the impact by using smaller screen devices, turning the brightness down, or using light-changing software like f.lux.
Exercise during the day
Regular practitioners can give better sleep at night and sleep less during the day. You may know that Regular exercise also improves the symptoms of insomnia, sleep apnea, and increases the amount of time you spend in the deep, and restorative phase of sleep.
.If you practice some exercise in the morning or afternoon, it is very close to the bed and it can interfere with sleep, but it is not a problem.
Try to finish moderate to strenuous workouts at least three hours before bedtime. If you still have trouble sleeping, skip your workouts earlier. Relaxation, low-impact exercise such as evening yoga or gentle stretching helps to encourage sleep.
Be smart about what you eat and drink
Your daytime eating habits play a role in how well you sleep, especially a few hours before bed.
You should follow some rules-
- Avoid alcohol before bed
- Avoid drinking too many liquids in the evening
- Avoid big meals at night.
- Limit caffeine and nicotine
While a nightcap can help you relax, it interferes with your sleep cycle once you get out. Drinking plenty of fluids can result in frequent bathing throughout the night.Try to make dinner time before evening and avoid heavy, rich meals within two hours of bed.
And You may be surprised to know that ten to twelve hours after drinking caffeine can cause sleep problems! Similarly, smoking is another stimulant that can disrupt your sleep, especially if you smoke at bedtime. This is very important.
Improve your sleep environment
A bedtime routine sends a strong signal to your brain that it’s time to go down and take away the stress of the day’s sometimes even small changes in your environment can affact the quality of your sleep.
You can improve you sleep environment following this step below:
- Keep your room dark, cool, and quiet
- Make sure your bed is comfortable
- Keep noise down
- Reserve your bed for sleeping
- You can use a best color light on your room
Learn ways to get back to sleep
It is normal to wake up briefly at night, but if you have trouble falling asleep, these tips can help:
- Make relaxation your goal, not sleep.
- Postpone worrying and brainstorming.
- Do a quiet, non-stimulating activity.
- Stay out of your head.
If you have trouble falling asleep, try relaxation techniques like visualization, progressive muscle relaxation or meditation. It can be done without even getting out of bed and anything else.
Besides that, If you feeling anxious about something during sleep, make a short note of it on paper and Postpone worrying.it will help you to fall back in deep sleep I hope.
Today’s article is so far. Thank you very much for reading this article with full concentration.