How to sleep better at night
Tips on How to sleep better at night. A
How to sleep better naturally at night
Treatment of sleep difficulties and fatigue of the day can often be found in your daily routine. The time of your sleep, sleeping habits, and lifestyle choices of day-to-day bring a great difference in the quality of your night’s rest. The following sleeping tips will help you to customize your night’s rest, reduce insomnia, and keep the foundation of day-to-day energy and peak performance.
However, we know that good sleep is one of the corner corners of health. Six to eight hours per night, most adults have the optimal amount of sleep, and can have very high or very little adverse effects on your health.
Lack of sleep these days is an old situation that you might not even realize it. Science has now established that the lack of sleep can have a serious, far-reaching effect on your health.
Tip 1: Keep a regular sleeping program: How to sleep better at night
Come back with your body’s natural sleep-wake cycle. Your circadian rhythm – one of the most important strategies to get good sleep. If you keep a regular sleeping program. By going to bed and rising at the same time each day. You will feel more refreshed and energetic. If you sleep in the same number at different times. That’s right even if you change your sleep time in only one or two hours. Consistency is essential.
How to sleep better at night
- Wake up at the same time every day. If you are not getting enough sleep, you should naturally wake up without an alarm. If you need an alarm clock to wake up on time, you may need to set it to sleep first. Try to keep your regular time with your sleeping time, even on weekends.
- Set on a regular sleeping time. Go to bed at the same time every night. Choose a time when you feel tired normally so that you do not toss and turn. Do not try to break this routine during the weekend when it can be attractive to stay late. If you want to change your sleep time. Then help adjust your body by changing the daily increments. Such as 15 minutes before or after every day.
- Nap for lost sleep If you need to make up for some lost hours. Then instead of sleeping, choose a day’s nap instead. This strategy allows you to pay your sleep debt without disturbing your natural sleep-wake rhythm. Which often backfires in insomnia and closes you for days.
- Fight drowsiness after dinner. If you are getting yourself a sleepy path before sleeping. Then descend from the couch and lighten something to avoid falling asleep. Such as washing dishes, calling a friend, or dressing for the next day. do. If you give it in the drowsiness, then you can wake up later in the night. And you may have trouble sleeping back.
- Be smart about napping. While snoozing can be a great way to recharge, especially for older adults, it can make insomnia worse. If insomnia is a problem for you, consider eliminating napping. If you have to take a nap, then do it in the afternoon, and keep it limited to thirty minutes.
Tip 2: Create a comfortable sleep routine
If you continually strive to relax and relax before bed, then you will easily sleep more deeply. A peaceful bedtime routine sends a powerful signal to your brain. That it is time to reduce the day and reduce stress.
Reserve your bed for sleeping: If you connect your bed with events like work or work. It will be difficult to walk in the air at night. Use your bed only for sleep and sex. In this way, when you go to bed, your body gets a powerful Q: it’s time to turn it off.
Turn off your television: Many people use television to sleep or relax at the end of the day. You can also have a television in your bedroom. However, television actually stimulates the mind, instead of resting it. Its part is due to the content. Late-night news and prime time often see troubled, violent material. Even non-violent programming can have ads that are annoying and loud.
However, due to the constant flickering light from the TV. Or computer screen, the most relaxing program or movie can interfere with the body clock. Television is also a noise, which, if accidentally left on the set, can disturb the sleep.
You may get so used to sleeping on TV that for the first few nights, you have trouble without it. If you feel that you remember the noise, try soft music or fan. If your favorite show is late at night, then record it to see it on the first day.
Tip 3: Make your bedroom more sleepy
This is not the number of hours on the bed that matters. It is the quality of sleep for those hours. If you are giving yourself enough time to sleep. But you are still having trouble in the morning or staying alert every day. Then you may need to make some changes in your sleep environment. The quality of your bedroom environment puts a big difference in how well you sleep.
Keep your room dark and cold: When it’s time to sleep, make sure your environment is dark. Even dim illumination – especially from a TV or computer screen – which can confuse the body clock. Heavy curtains or sheds can help block the light from the windows. Or you can try the eyes masks to cover your eyes.
The temperature of your bedroom also affects sleep. Most sleep well in a quiet room (about 65 ° F or 18 ° C) with adequate ventilation. A bedroom that is too hot or too cold, can interfere with quality sleep.
How to sleep better at night
Keep noise low: People are different in their sensitivity to noise. But as a general rule, when your bedroom is cool, you sleep better. Even if you have learned to sleep through some noise. Such as the siren’s pal or the roar of a passing airplane. The study of sleep shows that these sounds still disrupt sleep.
If you can not avoid or eliminate the noise of barking dogs, neighbors, city traffic. Or other people in your home, try masking it with fans, recording sounds, or white noise. White voice can be especially effective in extracting other sounds and helping you sleep. You can set your radio between stations, buy a special sound machine or generate your own white noise. Earplugs can also help.
Make sure your bed is comfortable: is your bed big enough? You must have adequate space to spread and turn comfortably. Make sure there is enough room for your bedmate too.
Your mattress and bed are also important. If you often get upset with pain in the neck or throat. You may need to invest in a new mattress or try a different pillow. A Strength of mattresses, foam or egg crate toppers and experimentation with different levels of pillows provide more support.
Tip 4: Get anxiety and stress in check
Do you find yourself unable to sleep or wake up at night? Residual stress, anxiety, and anger from your day can make it hard to sleep well. When you wake up or do not sleep, keep in mind what the recurring subject seems to be. This will help you to find out what you need to do to control your stress and anger during the day:
If you can not stop worrying about yourself, especially about things outside your control. Then you need to learn how to manage your thoughts. For example, you can learn to evaluate your concerns to see if they are really realistic. And learn to change irrational fear with more productive ideas. Even sheep count is more productive than worrying at the time of sleep
Tip 5: When to see a sleeping doctor
If you have tried the suggestions given above, but are still struggling with sleep problems. Then you may have a sleep disorder that requires professional treatment. Consider setting the time of travel with the sleeping doctor. Even if your best efforts in self-help, you are still troubled by any of the following:
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