How to sleep well at night naturally?Getting a good night’s sleep is a desirable destination for many people when it comes to a certain age. Sleeping pills are beginning to look for peace to cope with insomnia. But there are natural and healthier roads that can devote to your sleepless days.
By winning some day-long habits, you can easily enter the dream world without any need for it. If you are tired of being tired of being tired, you can get rid of this situation with a few arrangements you will have on your agenda and in your bedroom.
How to sleep well at night naturally?
For a better sleep
1) Same Time, Same Place
St. Luke’s Therapy Center Manager Chip Coffey says that it’s a good start to get used to a routine and stay connected to him. Every morning, including the weekends, wake up at the same time and change into a habit of entering the bed at the same time every night.
Regular exercise makes a good night’s sleep possible. Coffey states that if you can, you should opt for morning exercise in the evening. In the evenings you can do yoga or stretching movements, but avoid intense training.
3) Caffeine Attention !!
Do not worry, you can continue your coffee with the intention of waking up and moving in the morning. But watch out for the cups you drink to avoid being empty, rather than waking up later in the day. Coffey says most people associate with the amount of caffeine they need to take daily, especially when they are late. Coffey warns: “Try not to have coffee after 16:00.”
It is normal to close the eyes during the day. But make it a habit to limit yourself when the subject is short-sleeved. Let your restless sleep last 15-20 minutes. Never sleep at all in the evenings.
5) Evening Evening
Spending calm before the bedtime will ensure that your body and mind are already relieved before putting your head on the pillow. Avoid heavy, late-night dining and stimulating activities. Coffey recommends reading a book or magazine instead of a business-related document. If you’re going to have a serious conversation with someone, leave it to yourself.
6) Need of the Time
If you do not want your night sleep to be split, try not to drink anything in the hours before bedtime. Use the toilet before going to bed.
Alcohol can bring you a nice consistency to sleep, but getting drunk is not necessarily the same as going to sleep. Even though you can sleep a few times faster before bedtime, you will affect your sleep quality and you will feel the need for longer sleep.
8) Increase in Melatonin
You can take melatonin supplements from your pharmacy, but your body is naturally a more effective way to help increase melatonin. Sleep in a room without a light. Because the light is reducing the normal production of melatonin. Conversely, taking 1 hour of sunlight a day causes a biochemical reaction that increases the production of night melatonin. Which means better sleep …
9) Convenience Important
Prepare a luxurious environment to sleep with a soft bed and immaculate covering. The hardness of your bed is very important. You should take the shape of your body and your movements in the sleep should change slowly according to it. And do not forget the pillows. Wash them regularly. If your cushion has filled 2 years, it’s time for you to throw it away and get a new one.
10) Bed Odin Has Two Purposes
Work in your bed and give up the habit of falling asleep against the TV in your bedroom. Create a good sleep environment by getting rid of computer screens, electronic devices. There are only two goals in your bedroom.
What you eat directly affects the quality of your sleep. Melatonin-grade high-grade strawberries, blueberries, banana or fish will help you with this. Take care to consume calcium-rich dairy products and green vegetables and whole grain products rich in magnesium. Because the lack of these minerals will reduce your sleep quality.