How to Have a Good Sleep at Night

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good sleep at night

Sleep is one of the most important things we can do for our health and our looks believe it or not. But unfortunately, many people suffer from insomnia. They either don’t get sleep at all or get only sleep for 2- 3 hours. So, here are some tips to have a good sleep at night.

Tips to Improve Sleep

1Exercise

Exercise

This is the best option if you want to get a good night’s sleep. When you are not active all day you tend to don’t get a good sleep because you are not tired. Because you cannot expect to be salutary all day and forced to lie on the bed for another 8 hours. So, even if it is winter go out and move. Do some exercise or jogging or walking in the morning. One more thing to note is, never work out three hours before you go to bed because exercise is a stimulant and we don’t want to disrupt our sleep.

2Dim Your Lights

Dim Your Lights

As soon as the sun starts setting, you want to recreate that environment inside because darkness actually triggers to release hormones that prepare us for sleep. So, when we are indoors that bright inside, it’s confusing to the body. Same thing with the screen time. You love to watch TV, but just turned down the screens, turned down the light and will help us sleep better.

3Sleep in Total Darkness

Sleep in Total Darkness

This is really important because again it will help to release melatonin in our body, that helps us sleep better in the night. You can also wear an eye mask and even close the windows. When you want to use a restroom in the night or feed your baby, just use minimal light as possible because more light can wake you up more and disrupt your sleep.

4Think about sound

Think about sound

Now this is really personal preference. Some don’t like the sound at all when in sleep so you can use ear plugs. Some like soft music so, you can play a music in a very low tone. Do you-you some babies or kids love soft music at a very low volume this helps them to sleep faster and better. Some people even love music or cricket. Whatever you like, think about sound and whatever helps you or hinder your sleep.

5No Stimulants after 3pm

No Stimulants after 3pm

This includes coffee, latte, green tea, white tea and black tea. It even includes chocolate. Some like to eat a piece of chocolate or a Choco chip cookie. But that actually can keep you up because chocolate has caffeine in it.

6Don’t go to Bed stuffed or hungry

Don't go to Bed stuffed or hungry

Now this also depends on the preference. Some like to have a night time snacks like the hot glass of milk or a bowl of cereal. Some don’t like anything to eat grumbling on the stomach and this disrupts their sleep. But the important thing doesn’t have that annoying feeling in your stomach that you need to eat something because that will definitely keep you up. Don’t even overeat before going to bed because that just feels terrible as you try to get comfortable.

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7Be consistent

Be consistent

As fast as you can go to bed at the same time every night and get up at the same time every day because our body is really like having a rhythm. In kind of support, this is just thinking about the night timer routine. Whether it is putting on a facial mask or reading or doing a couple of yoga positions. Or by doing so you can signal your mind and give a signal to your body that it is time to get ready to sleep.

8Keep it Cool

Keep it Cool

We want to sleep when there is cool in the room because our body generate the decent amount of heat, particularly when there is somebody with us. So, you can set the room temperature before you go to bed so that you don’t need to wake up in the middle of the night feeling hot.

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9See Faces in the morning

See Faces in the morning

This might sound strange but if you are alone and sleep without seeing any new faces then it is biological that you tend to get a disturbed sleep. Seeing faces in the morning helps to strengthen out circadian rhythms which are what predicting in our sleep. So, if you live alone or you don’t have a lot of people at home, go out and see people. Go to the grocery store or bus stand or any shopping mall and get that face time in or you can even open the internet and watch music videos. It has lot faces in it and sees if it helps you sleep.

10Get Your Morning light

Get Your Morning light

Something about getting outside and having your eyes being exposed to UV light and natural sun can actually again support or circadian rhythm. So, you don’t have to go out for the workout early morning to get a light even if you just get out and walk around in the balcony or garden it will simply help you support your sleep.

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If you have tried all these tips and still are finding it hard to get a proper sleep in the night here are some other things you can try:

  • You can use this a powder by mixing little bit water and drink it just before going to bed.
  • Don’t drink water before going to bed. Because that will end up you getting up in the middle of your deep sleep for using a washroom.
  • Eat Bananas as they are rich in potassium and magnesium, especially the banana peel. Potassium and magnesium relax your muscles and benefit the nervous system.
  • Have a bath with warm water which will help you temperature rise and the rapid cool down afterwards actually helps you relax.
  • You can also light a candle which sets a pleasant atmosphere which helps you sleep fast and better.
  • If you are stressed or worried, try doing some meditation. This will help you sleep fast and relax.

BY M. DIVYA SRI

 

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