How to get better sleep

How to get better sleep

Nowadays due to our hectic schedules, we are unable to give importance to sleep. But do you know sleep is the most important part of our healthy life?

If you are getting the recommended amount of slumber - seven to nine hours a night - you're spending about one-third of your life asleep.

Experts have recommended that adult gets about 7 to 9 hours of sleep per night. New research aims to identify not just how much total sleep you need. Deep sleep is the most essential of all for feeling rested and staying healthy. The average healthy adult gets roughly 1 to 2 hours of deep sleep per 8 hours of nightly sleep.

The below-mentioned things will help you sleep better

1. Exercise

Physical activity improves sleep quality and increases sleep duration. Exercise may also bolster sleep in other ways Because it reduces stress and tires you out. Early morning and afternoon exercise may also help reset the sleep-wake cycle by raising body temperature slightly, then allowing it to drop and trigger sleepiness a few hours later. It can be especially helpful if you are able to exercise outdoors and let your body absorb natural sunlight during daytime hours.

2. Avoid alcohol and caffeine

Coffee in the morning is fine for most people. But as soon as the clock strikes noon, avoid caffeine in food and drinks. Chocolate contains caffeine, which is a stimulant. Surprisingly, alcohol has a similar effect, "People think it makes them a little sleepy, but it's actually a stimulant and it disrupts sleep during the night."
Alcohol can make you sleepy while sleeping, but be careful. After its initial effects, it will wake you up more often throughout the night.

3. Keep it comfortable

Using TV, tablets, smartphones, laptops, or other electronic devices before bed delays your body's internal clock (your circadian rhythm), suppresses the release of the sleep-inducing hormone melatonin, and makes it more difficult to fall asleep.
Tip: Turn off TVs, computers, tablets, and other blue-light sources an hour before you go to bed. Cover any displays you can't shut off.

4. Reserve bed for sleep and sex

Don't use your bed as an office for answering phone calls and responding to emails. Also, avoid watching late-night TV there. Reserve your bed for sleep and sex.

5. Eat - but not too much

Don't eat heavy foods and big meals too late. If you're hungry right before bed, eat small healthy snacks (such as an apple with a slice of cheese or a few whole wheat crackers) to satisfy you until breakfast. Finish eating at least an hour before bed.

6. Smoking affects your sleep

Nicotine is a stimulant, just like caffeine. Tobacco can keep you from falling asleep and make insomnia worse.

7. Beds are for people

A cat's or a dog's night moves can cut your sleep short. They can also bring allergy triggers like fleas, fur, dander, and pollen into your bed.

Bonus Tip For You

Fast facts on drinking water before bed:

1. Drinking enough water is vital for keeping hydrated and for general health.
2. There is little evidence to suggest any specific benefits of drinking water at bedtime.
3. If a person loses more than they consume, they risk becoming dehydrated.

Want to know more: Read Do you know the subconscious mind can change your life? Or 10 Great Foods That Naturally Cleanse Your Body Go ahead! Click one, or better yet, read both. Thanks for reading. Take Care Guys!

The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. You should never use content in my writing as a substitute for direct medical advice from your doctor or another qualified clinician. Please consult a medical professional or healthcare provider if indicated for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog. Thank you.


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  1. 02 topic little difficult for me. ,just joking keep it up thanks alot for sharing such a wonderful information 👌

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