9 Effective Tips To Get Better Night Sleep
Getting a better night sleep is one of the most necessary elements for your overall health and well-being. Your body and brain need good-quality sleep that helps to repair your body and rejuvenate cells in your brain, skin, bones, muscles and organs.
Getting enough sleep will give energy to recover from the daily stresses and helps you to stay mentally sharp, emotionally balanced and focused throughout your day. A lot of people have trouble falling asleep and staying asleep due to some reasons such as pressure at work, relationship issues, tensions, illnesses, etc.
Insufficient sleep may have disastrous effects on your weight-loss plans, slow down your concentration and also impaired glucose tolerance that can cause hypertension and diabetes.
Here are some tips for getting a better night sleep:
Stick to a schedule:
Go to bed and get up at the same time every day. Do not break these timings on weekends, holidays and days off. Try to follow a sleep schedule that helps your body to promote better night sleep.
Keep your room comfortable:
Keep your bedroom cool, dark, quiet and comfortable. When it is time to sleep, make sure your room is dark. Sleeping in full darkness allows releasing “sleep and relaxation hormone” or “melatonin” that helps to regulate your sleep-wake cycle. Try to avoid bright lights, TV and computer can really help you to get better night sleep.
Take a warm bath:
Take a shower with warm water before going to the bed as it can relax tense muscles.
Stay away from big meals at night:
Try to make your dinner early in the night and avoid heavy and rich food at bedtime. Have amino acid tryptophan contained food such as meat, cheese, lean turkey, yogurt, poultry, eggs and fish that can cause drowsiness. Avoid going to bed on an empty stomach.
The human body needs sleep to repair and recover. Lack of exercise may contribute to reduce the quality of your sleep. So do regular exercises like walking, running and swimming at least 30 minutes daily, which can make you to get more restful and better night sleep.
Avoid caffeine and nicotine:
Many people think that caffeine is only found in coffee, but it is also found in hot chocolate, tea and fizzy or carbonated drinks. These substances keep you alert, and unable to sleep. So do not take any caffeinated food and beverages at least four hours before you go to sleep. Try to quit smoking as nicotine often causes sleep troubles in numerous ways.
Stay away from alcohol before going to bed because alcohol will reduce your sleep quality.
Deep breathing activities:
Do deep breathing activities before going to bed such as yoga, meditation, muscle relaxation, and read relaxing good books and listen to soft sounds.
Avoid medicines that disrupt your sleep:
Some medicines will disrupt and delay your sleep such as blood pressure, asthma and heart medications and also some over-the-counter and herbal remedies can delay your sleep patterns. If you are taking any medicine that contributes to insomnia, you should talk with your doctor.