Health and Fitness

How to sleep better?

How to sleep better?

How can I get a good night’s sleep?
Good sleep affects your physical and mental health. Otherwise, your daytime energy, productivity, emotional balance, and even your weight will be affected. However, many of us struggle with the sleep we need and swing and turn at night.

Waking up at 3am may not be an impossible goal to get a good night’s sleep, but you have more control over your sleep quality than you might think. When it comes to getting a good night’s sleep, there are cures for sleep disorders in your daily life, just as you would feel during normal times.

Unhealthy daytime habits and lifestyle choices that can change at night can adversely affect mental, brain and heart health, the immune system, creativity, biology, and more. Weight However, you can sleep better at night by testing for the following symptoms: Improve your health and improve your mood and concentration during the day.ipodlawsuit

Tip 1: Stay close to your body’s sleep and wake cycle

In relation to the body’s rest  and wake cycle, the rhythm of the circle is one of the most important strategies for good sleep. By keeping you sleepy and awake, your body will become stronger and more energetic if you catnap for hours at different times, even if you change your siesta time by an hour or two. I will.

Tip 2: Manage your interest in light

Melatonin is a natural hormone that is regulated by light and helps regulate the sleep and wake cycle. Your brain secretes more melatonin when you are sad, when you are asleep, and when you are light. However, there are many modern conditions that can disrupt your body’s melatonin production and consolidate your circadian rhythm. Here are some ways to affect your exposure to light:

Track 3: Exercise throughout the day

People who work hard at night and well, not during the day. Regular exercise will improve the symptoms of insomnia, and sleep deprivation will extend the time spent in deep drowse during the recovery period.

The harder the work, the harder the dream. But even light exercise, such as walking for just 10 minutes a day, can improve the quality of your nap.
It may take several months for you to realize the full benefits of sleep. So make sure to make the patient strong and keep yourself free.

Tip 4: know your food and drink

Eating habits during the day affect sleep quality, especially in the hours before going to bed.

Limit coffee and nicotine. You may be surprised to learn that you can doze up to 10-12 hours after drinking coffee. In addition, smoking is a stimulant that can interfere with sleep, especially if you smoke in bed.

Avoid large meals in the evening. It should be done in the evening at lunchtime and avoid heavy, stressful meals in bed within two hours. Bitter and sour foods can cause stomach upset and heart pain.

Do not drink alcohol before going to bed. Wearing bedding at night can help you relax, but going outside can disrupt your rest cycle.

Do not drink alcohol in the evening. If you drink a lot of water, you can go swimming all night.

Cut back on sugary foods and pure carbohydrates. If you eat a lot of pure carbohydrates during the day, such as sugar, white bread, white rice and pasta, you will wake up at night and come out of a deep catnap.

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