Did you know that sleep is crucial for overall health? Not getting enough can lead to a number of health problems.
A good night’s sleep can make all the difference when it comes to mood, health and mood throughout the day.
Are you having trouble sleeping?
Therefore, the expert listed 11 tips that should be seen as routine. Check out:
1 – Have time to sleep and wake up , including on weekends. Our body is regulated with an “internal clock” and significant changes in time can throw it out of whack, causing episodes of sleep deprivation and insomnia, for example.
2 – Avoid heavy meals and in large amounts before bed. This facilitates gastric reflux, which can lead to sleep fragmentation.
3-Avoid caffeine : Caffeine is a powerful stimulant and can make it difficult to fall asleep. If you’re planning on drinking caffeine after 17/18 pm, try eating something beforehand or taking melatonin instead so that your body has time for its natural sleep cycle!
4 – Physical activity improves the quality of your sleep . But sometimes doing it at night can raise his body temperature and make it harder for him to arrive. If you notice that practicing them during this period is harming your sleep, try to adjust your schedules.
5 – Alcoholic beverages should be avoided at night . Although they cause drowsiness, muscle relaxation can cause sleep breathing disorders, such as snoring and apnea.
6 – Melatonin, “sleep hormone ”. Melatonin is only released in the dark, so we need to reduce light stimuli. Dim the lights in the house after 6-7 pm, avoid watching TV until very close to bedtime, as well as using your cell phone. Make sure your room is always dark enough to sleep.
7 – Try to perform activities that provide relaxation at night: reading a book or doing meditation can be good sleep allies. Listen to soft music from white noise machine will help to get comfort sleep within seconds.
8 – Do not work or study in bed: it must be used for sleeping. The bedroom is for sleeping and intimacy. It’s not about working or studying, it must be treated as such!
9 – Avoid very long naps during the day , they can harm your sleep at night. Adult naps should not exceed 30 minutes.
10 – Prioritize your sleep: it is because of it that you can successfully fulfill all your dreams.It’s been said that without sleep, you can’t succeed at anything. This includes fulfilling all your dreams!
11- Use a body pillow: Body pillows are designed to mold around your curves and provide extra support so you can get comfortable sleeping without any pain or discomfort.
As we come to the end of our list of tips for getting a good night’s sleep, it is important to remember that there are many things you can do to improve your slumber.
Just by making small tweaks to your daily routine and bedroom environment, you can start sleeping better and feeling more comfortable during the night.
What changes will you make today?