10 Tips To Get Better Sleep At Night

10 Tips To Get Better Sleep At Night

Sleeping well directly affects your mental and physical health and the quality of your waking life. If you fall short, it will take a serious toll on the energy of your daily time, productivity,emotional balance, and even your weight. Yet many of us regularly do struggle to get the perfect sleep at night that we need to stay energetic.

Get Better Sleep At Night

Better Sleep At Night

There are simple solutions. Making simple but important changes to your daytime routine and bedtime habits can have a profound impact on how well you sleep, leaving you feeling mentally sharp, emotionally balance, and full of energy all day long.

Here are few tips we are sharing how to Get Better Sleep At Night


1.Sleep Routine:


Try to keep a good sleep routine that means going to bed at night and getting up in the morning at the same time, even in weekends. This helps you to regulate your body’s clock and could help you fall asleep and stay asleep for the night.


2.Exercise Early:


Workouts can help you fall asleep faster and sleep more soundly. Exercise stimulates the body to secrete the stress hormone cortisol, that helps activate the alerting mechanism in the brain. This is fine, unless you are trying to fall asleep. Finish the exercises at least 3 hours before get into the bed or workout earlier in the day.


3.Create a Restful Sleeping Environment:


Your bedroom should be a peaceful place for rest and sleep. Temperature, lighting and noise should be controlled so that your bedroom environment helps you to fall asleep.

Keep the room dark so that you get the perfect atmosphere. Also keep the room as cool as possible.

If the room temperature is too high, your body may have trouble with the initial, natural body temperature drop-off. Alternatively, if room temperature is too low, it may cause you get cold and wake up in the night. The perfect room temperature is in between 60 to 67 degree Fahrenheit.


4.Yoga:


Yoga is known for relaxing both the body and the mind. It also improves breathing and reduces stress. This is why yoga promotes a restful sleep. Better sleep contributes to a better quality of life.
As per a study, yoga can help to improve sleep among people suffering from chronic insomnia.


5.Relax Before Going To Bed:


Ways of relaxation

Before bedtime, try a relaxation strategy that incorporates mindfulness, such as deep breathing or meditation.

The blue light emitted by digital devices- including TVs, phones, laptops, and tablets- can throw off your body’s internal clock. For this, avoid them before bedtime.

Consume Chamomile tea as this herb can help lower anxiety, making it easier to fall asleep.

A hot bath before bedtime is helpful. Plus, going from warm water into a cooler bedroom will cause your body temperature to drop, naturally making you feel sleepy.


6.Avoid Caffeine Before Bedtime:



Caffeine can have a disruptive effect on your sleep. The most obvious effect of the stimulant is that it can make it hard for you to fall asleep. A study has found that caffeine can delay the timing of your body clock. These effects will reduce your total sleep time. 

The effects of caffeine can occur even when you consume it earlier in the afternoon or evening. A study found that consuming caffeine 6 hours before bedtime reduced total sleep time by 1 hour.

These effects can be stronger in older adults. It takes their bodies a longer time to process caffeine. Regularly having high doses of caffeine may cause complications during pregnancy.


7.Avoid Alcohol And Smoking Before Bed:


Alcohol disrupts sleep. A few drinks may make it easier to fall asleep initially, but alcohol in the system will often cause you to wake up just a few hours into the sleep cycle. Sleep is then often intermittent for the remainder of the night.

While on the other hand, nicotine is also an enemy of sleep. Smoking before bed is a terrible idea for several reasons. Cigarettes contain nicotine, which is a stimulant. It increases your heart rate and alertness, so you feel more awake when you are trying to fall asleep.


8.Ditch All The Electronics:


Whether you have a smartphone, tablet, or laptop, park it at the door of your bedroom and consider silencing it so you do not hear messages or notifications coming in. Also, leave the TV off. You can read magazines or books p. This may help you to get sleepy.


9.Balance Fluid Intake:


Drink enough fluid at night so that you do not wake up at night thirsty- but not so much and so close to bedtime that you will be awakened by the need for the trip to the washroom.


10.Lighten Up Evening Meal:


Eating heavy foods like a pepperoni pizza at 10 pm nay be a recipe for insomnia. Finish dinner several hours before going to the bed and avoid foods that cause indigestion. If you get hungry at night, snack on foods that (in your experience) will not disturb your sleep, perhaps dairy foods and carbohydrates.

If you still can’t get sleep or you wake up in the middle of the night, get up from the bed and do something which will make you sleepy or tired.

In case of having trouble to get a proper sleep for a long period of time, you should go and consult to a doctor.
10 Tips To Get Better Sleep At Night 10 Tips To Get Better Sleep At Night Reviewed by fitness thrive on June 19, 2019 Rating: 5

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