Sleep does fantastic wonders to our life. Sleeping better is one of the cornerstones of health. Six to eight hours of sleep at night seems to be a healthy amount for most adults, and any variations in this amount can lead to mental issues, health issues and can take a toll on your personal appearance. Women need more hours of sleep than men. Lack of sleep can produce many problems-
· weaken your immune system
· Your brain cannot function by the book
· Heart diseases
You can adopt healthy habits to improve the quality of your sleep. Start with these incredible tips to get healthy and excellent sleep.
1. Set a regular bedtime
Go to bed at the same time every day. Stick to this schedule even on weekends and holidays. Sticking to regular bedtime will help your body to get into a sleep rhythm and make it simpler to sleep better and wake up fresh in the morning. If you’re struggling to fall asleep even after 20minutes, get out of bed and engage yourself with some relaxing activities like reading or listening to music until you really feel tired to sleep. Try not to disrupt this schedule on weekends when you are tempted to sleep more. If you want to alter your sleeping schedule, help your body adjust by making the changes at a snail’s pace, such as 20 minutes earlier or later each day.
If you’re sleeping better, you should wake up without an alarm. Opt for a daytime nap to make up for the lost sleep at night. This strategy helps to maintain your natural sleep-wake rhythm.
2. Make your bedroom more sleep friendly
If the noise from barking dogs, loud neighbors, city traffic or other elements from your household is making you hard to sleep, try masking it with a fan, soothing music, or white noise.
Bright light in your room can break your domestic clock and your pineal gland’s production of melatonin and serotonin. Use dark curtains for windows and try to sleep in complete darkness. Keeping your room cooler or hotter than 70 degrees F can also disturb your sleep.
Make sure your bedroom is free from electrical diplomacy. If these diplomacy are used, keep them at a distance from your bed. Dodge using loud alarm clocks as it causes stress on your body by waking you suddenly.
3. Pay attention to what you eat and drink
Your intake habits play an vital role in how you sleep. Heavy meals at night take long time to digest and may keep you up. Also, dodge spicy or acidic foods in the evening as they can produce burning sensation in the stomach and heart.
Many people reckon that a modest alcohol previous to bed will induce sleep, but even if it works, alcohol reduces your sleep quality. Therefore, it is better to stay away from alcohol a few hours previous to bed.
Cut down on caffeine and smoking.
4. Include exercise in your day after day routine
Regular exercising can improve the quality of your sleep and induce you to sleep quicker. You don’t have to run to a gym to reap the benefits-as modest as 30 minutes of day after day activity helps. Divide this 30 minutes workout into a 10 minutes a brisk walk, 10 minutes bicycle ride, or even farming or housework. Dodge exercising close to your bedtime because it will keep you energized and you may feel hard to sleep.
5. Manage stress
If stress, worry and rage are interfering with your sleep, you should learn to control them in a productive way. By practicing yoga and meditation you will maintain a cool and positive outlook which helps you sleep better at night.
Kelly Marsh is a freelance journalist who has been writing about mobile technology, customer relationship management and women’s health for more than a decade. These days she is busy to contributes on getamplify