How to get to Sleep when you can't "Healthy Sleeping Tips" Being on your bed all night turning sides is not a sign of a new romance. Rather it is a serious problem, which many people have to face every day. When you stay in front of the TV till late night, or keep on using the mobile, it badly affects your sleep at night. Trust me, it's not good for anyone of us. There are some effective measures, by following which a restful and pleasant sleep can be achieved.

A healthy person should sleep 7 to 8 hours a day. Sleeping promotes good health and has many health benefits. In research, it has been found that a person can live without food for 50 days, but if you have to stay awake continuously for 264.4 hours then only 11 days is enough to kill you.

It can also cause many diseases. It has been found in research, that lack of sleep can give you a boost for your poor performance at your workplace. Lack of sleep leads to breathing disorders, fatigue, lack of concentration and many other diseases. If you have restless leg syndrome, you may still have insomnia.

How to sleeping at Night: Healthy Tips

We have discussed some of the best ways to get a good night's sleep. Try to incorporate these remedies into your everyday life. This will support healthy sleeping habits in your life and will keep you away from any of the above problems. A healthy routine is one of the key features of good health, which can help you get a sound sleep at night.

Here are some daily routines that will promote Healthy Sleeping Tips in your life.

1. Fix sleep time:-

Our body has its own internal clock, known as the circadian rhythm, which controls the sleep-wake cycle and it repeats approximately every 24 hours. Creating a sleep routine based on your personal and professional needs directly helps your internal clock. Try to avoid setting exact times to wake up or go to sleep, this can often lead beginners to stray from following the routine.

It may be considered better to start with a few 30-45 minute naps. By making a habit of sleeping in this way, you will fall asleep on your own at that time and will not need any kind of nap.

2. Exercise early in the morning:-

Physical activity is very beneficial for healthy sleep. Exercise uses up a lot of your energy; As a result, you feel tired by the end of the day. Fatigue leads to immediate sleep. However, studies on insomnia in adults have shown that excessive exercise and late night exercise may be responsible for poor sleep.

Increased adrenaline levels from too much exercise and late night exercise can have the opposite effect. Exercising at night will not make you sleepy, but it will keep you awake till late at night. This is the reason why sleep experts suggest exercising early in the morning. As your body uses up all the adrenaline during the day and leaves you feeling tired by night.

3. Say No to Caffeine:-

The effects of caffeine vary from person to person. Sleep experts recommend avoiding caffeine and products made with caffeine, drinking tea or coffee at least 6 hours before bedtime. If you are concerned about the problem of falling asleep quickly, then the best option for you is to avoid caffeine completely.

As it stimulates alertness, it is effective in warding off sleeplessness. That's why all the mothers keep giving tea/coffee to their children to wake them up in exam time. Because mother knows everything.

4. Change Your
Dinner Time:-

Research has shown that the food you eat before going to bed (dinner) affects your sleep. Consumption of heavy and rich (late-digesting) food often leads to difficulty in falling asleep. Even if you get sleep, still you will not be able to sleep peacefully. While sleeping, your body is working on digestion, there is a problem in digesting such food, which the body will give you a signal.

So it would be better if you shift your meal timings 3-4 hours before your bedtime. This way your body will get enough time to digest before going to bed and you will be able to sleep easily.

5.
Napping is bad for your sleep:-

A sweet nap, which you often enjoy taking at work and at home, may be the reason you're struggling to sleep late at night. Some studies have shown that regular, long (more than 2 hours) naps lead to poor quality sleep and sleep deprivation. This creates a cycle to make the situation worse, as a long nap reduces the need for sleep. Lack of sleep promotes naps.

The best solution for this would be to avoid taking long naps. But if that is not possible, you should try to regulate, avoid taking naps for more than 30 minutes and try to schedule your naps during the day.

6. A Hot Shower Can Do Magic:-

Your various senses are helping your internal clock to regulate your sleep and wake cycles, which is why your body knows when it is time to wake up when sunlight hits your closed eyes. As soon as you step into the cool air after taking a hot bath, your body temperature drops and the drop in your body temperature helps you to have a healthy and restful sleep.

If you include taking a bath before going to bed in your routine, it will become a signal to fall asleep according to your circadian clock, you will get sound and quick sleep.

7. Bed is for sleeping only:-

Do not do other activities in bed, such as using the phone, playing games, having long conversations, etc. Use your bed only for sleep and use your quiet moments.

Reading helps you fall asleep quickly, so instead of doing other activities, read a book, it will help you fall asleep faster.

8. Make Diary a Friend:-

Writing a daily diary can be a very useful addition to your daily routine. Writing down all the things that happened throughout your day and the things you plan to do the next day can help you get all your worries and plans down on the pages. It also sometimes takes a lot of work to find a solution to the problem. It often happens that we are not able to understand the solution, but after writing the solution starts appearing automatically.

Along with this, we can properly manage those things and things, which will keep us away from worries. In this way we will not stir up those things in our mind. If the mind is calm then sleep will come soon. If you cannot manage a daily journal then definitely start on those days when you are under a lot of stress.

9. Remove the clock from your Bedroom:-

The ticking of the clock at night can interfere with sleep. Often people's sleep is broken even by a low voice. So keep the clock away from the bedroom. When we do not sleep at night, then the sound of the clock starts scaring us, it becomes more frightening when we are in some stress or trouble.

If you need a clock in your bedroom for an alarm or any other decoration-related reason, place it somewhere where you can't look directly at it. If you are used to waking up in the middle of the night and looking at the clock, you may wake up at the same time the next night and all subsequent nights. Your circadian clock can make it a habit to wake up in the middle of the night at that time every day. So avoid these.

10. Keep the temperature balanced in your bedroom:-

Naturally, when you sleep your alert system shuts down and your body temperature drops. Reversing this effect can help you achieve a sound peaceful sleep. Lowering the temperature of the AC or turning up the fan or cooler in your bedroom can lower your body temperature.

This drop in body temperature will cause you to sleep better and serve as an indication of your circadian rhythm.

11. It's a matter of comfort:-

Rest is of utmost importance when trying to fall asleep. A mattress that is too soft or too hard, an uncomfortable pillow, poor quality bed sheets, uncomfortable clothing can all affect the depth and quality of your sleep. Your bedroom doesn't need to be the most expensive or the prettiest, but it absolutely needs to be the most comfortable.

Studies have shown that comfortable mattresses and bedding can have a significant impact on your sleep. If you are looking to spend on a product to get good quality sleep there are a lot of adjustable mattresses available in the market, heavy blankets are the best product for good sleep. But if you want to stay within your budget then you can go with cotton and linen clothes too.

12. Mother Knows All:-

Often our/your mother tells us to drink milk before going to bed. It is not only their love, but it is also a scientific fact that drinking milk brings good sleep. Milk helps in getting good sleep. Milk contains a protein called alpha-lactalbumin, which contains the amino acid, tryptophan. Tryptophan plays a leading role in increasing the sleep-inducing compounds serotonin and melatonin (hormones, which also act as a neurotransmitter).

Therefore, whoever does not like to Drink Milk at night, obey your mother from today itself, and definitely drink milk. Because who knows better than a mother what is good for us.

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