How to get a good night's sleep?
Sleeping well affects your mental and physical health. Shortness of breath can severely damage your day's energy, productivity, emotional balance, and even your weight. Yet many of us toss regularly at night and struggle to get our sleep.
When you do in the morning When you wake up in the morning, getting a good night's sleep may seem like an impossible goal, but you have more control over your sleep quality than you realize. Depending on how well you sleep at night while you are awake, sleep disorders can be treated in your daily routine.
Risky habits and lifestyle choices during the day can turn you on and off at night and adversely affect your mood, brain and heart health, creativity, immune system, vitality and weight. But by experimenting with the following points, you can enjoy a good night's sleep, improve your health, and improve your thinking and feeling during the day.
Tip 1: Get your body into a sleep cycle
Tip 2: Control your exposure to light
Melatonin is a naturally fall out hormone controlled by light publishing that helps regulate your sleep cycle. You get more sleep when your brain is dark and Milton makes you more alert when your light is less. However, many aspects of modern life can alter your body's production of melanin and alter your circadian rhythm. Here's how to put one together for use with your light.
- During the day
Spend more time outside in daylight. Exercise in the sun during the day, exercise or run your dog instead of at night.
Use as much natural light as possible in your home or workplace. Keep curtains and blinds open during the day, and try to move your desk closer to the window.
If necessary, use a light therapy box. It provides sunshine and can be especially useful in short winter days.
- At night
Don't tell the late night television. Not only does a TV light suppress the melancholy, but many programs are activated rather than relaxed. Try listening to music or audio books instead.
Do not read with backlit devices. Tablets that are backlit are more disruptive than e-readers that do not have their own light source.
When it's time to go to bed, make sure the room is dark. Use heavy curtains or paint to block light from windows, or try a sleep mask. Also consider concealing illuminating electronics.
When you wake up at night, keep the lights down. If you need some light to move around safely, try dimming the night light in the hall or bathroom or using a small flashlight. This will make it easier for you to sleep.
Tip 3: Exercise during the day
People who exercise regularly get better sleep at night and feel less sleep during the day. Regular exercise also improves the symptoms of insomnia and sleep deprivation and wastes your time in deep, restorative stages of sleep.
The harder you exercise, the stronger your sleep. But even light exercise, such as just 10 minutes of walking a day, improves sleep quality.
It can take several months of regular activity before experiencing the full effects of sleep promotion. So be patient and focus on getting into the habit of exercising.
Get a good night's sleep, the right time to exercise
Exercise speeds up your metabolism, take up body temperature, and tonic hormones such as cortisol. This is not a problem if you are exercising in the morning or in the afternoon, but it is also close to the bed and can interfere with sleep.
Try to finish moderate exercise at least three hours before bedtime. If you are still having trouble sleeping, change your exercise in advance. Relaxing, low-impact exercises such as yoga or gentle stretching in the evening can promote sleep.
Tip 4: Be careful what you eat and drink
Your eating habits play an important role in how well you sleep, especially before bed.
Limit caffeine and nicotine. You may be surprised to learn that caffeine can cause sleep problems for ten to twelve hours after drinking alcohol! Similarly, smoking is another stimulus that can interfere with your sleep, especially if you smoke while you sleep.
Avoid large meals at night. Try to eat before dinner, and avoid heavy, full meals in bed for two hours. Spicy or acidic foods can irritate the stomach and heart.
Avoid alcohol before going to bed. Yet a nightcap can help you relax, it interferes with your sleep cycle.
Avoid drinking too much liquid in the evening. Drinking plenty of fluids often leads to nightmares in the bathroom.
Cut back on sugary foods and refined carbs. Eating plenty of sugar and refined carbs during the day, such as white bread, white rice, and pasta, can enable you to wake up at night and get out of the deep, restorative phase of sleep.
Tip 5: Turn down and clean your head
Do you often find yourself unable to sleep or wake up after going out at night? Residual stress, anxiety and anger from your day can make it difficult to sleep well. Getting up at night can make it easier to take steps to manage your overall stress level and learn how to reduce anxiety. To help prepare your brain for sleep, you can also try relaxation rituals at bedtime, such as following relaxation techniques, taking a warm bath, or dimming and softening the light. Listening to music or audiobooks.Difficulties cleaning your head at night can also come from your daytime habits. The faster your brain spends during the day, the harder it is to slow down and open up at night. Maybe, like many of us, you are interrupting regular activities during the day to check your phone, email, or social media. Then when it comes to falling asleep at night, your brain becomes so accustomed to getting fresh stimuli, it becomes difficult to open them.
Help yourself to check your phone and social media by setting aside specific times of the day and try to focus as much on a task as possible. You will be better at calming your mind while sleeping.
A bearded young man lying on a bed is seen comfortably folded his hands behind the bed.
Deep breathing exercises to help you sleep
Breathing in your stomach instead of your chest gives you peace of mind and can reduce your heart rate, blood pressure and stress levels to help you move to sleep.
Lie down on the bed and close your eyes.
Place one hand on your chest and the other on your stomach.
Breathe through your nose. Your hands are on your stomach. Your hands should be slightly above your chest.
Breathe through your mouth as you contract your abdominal muscles. When you exhale, your abdominal arm moves, but your other arm moves less.
Keep running through your nose and mouth. Try to breathe enough so that your stomach falls down and falls. Count slowly as you exhale.
To practice with a deep breathing guide, click here.
Physical body scan exercises to help you sleep
By focusing on different parts of your body, you can identify where you are under stress and tension, and let go.
Lie on your back, legs numb, arms relaxed around you, eyes closed. Breathe in and out for about two minutes until you start to calm down.
Draw your attention to the legs of your right foot. Look for any stress when you focus on your breathing. Imagine every deep breath flowing through your fingers. Focus on this area for at least three to five seconds.
Focus on the sole of your right foot. Consider any feelings you feel in this part of your body and imagine each of your feet flowing. Then look at your right ankle and repeat. Move your calf, knees, thighs, hips and then your left leg to the same position. From there, move your tour through your back and abdomen, back and chest and shoulders. Pay attention to any part of the body that is stressed.
After completing the body scan, just describe how your body feels. You need to be calm to breathe easily.
For a guided physical scan meditation here, click here to help blow your head down and clear your bed.
Tip 6: Improve your sleep environment
A restful sleep routine sends a powerful signal to your brain that time and stress are over. Sometimes even changes in your environment can make a big gap in the grade of your sleep.
Keep your room dark, cool and calm
Keep making noise If you can't avoid or eliminate noise from your home's neighbors, traffic, or other people, try masking it with a fan or sound machine. Air plugs can also help.
Keep your room cool. Most people sleep in a slightly cooler room (approximately 65 F F or 18 C) with better ventilation. A bedroom that is too hot or too cold can interfere with standard sleep.
Make sure your bed is comfortable. You should be able to move around comfortably in your bed area without any complications. If you have recurrent back or neck pain, you may need to experiment with different types of mattress tightening, foam-up and pillows that provide maximum support.
Save your bed for sleeping and sex. By not working, watching TV, or using your phone, tablet, or computer in bed, your brain will only connect the bedroom to sleep and sex, making it easier to get down at night.
Tip 7: Learn how to get back to sleep
It's normal to wake up a little at night, but if you're having trouble sleeping, these tips can be helpful:
Stay away from your head. No matter how hard it is, don't try to put pressure on yourself again without taking a nap, as this stress only encourages your body to wake up. To stay away from your head, pay attention to the feelings in your body or do breathing exercises. Take a deep breath, then slowly take a deep breath as you say or think, "Ah ah". Take another breath and repeat.
Make relaxation your goal, not sleep. If you have trouble sleeping, try relaxing techniques such as visual, progressive muscle relaxation, or meditation, which can be done without getting out of bed. Although sleep is not a substitute for sleep, rest can help reshape your body.
Do calm, non-stimulating activity. If you are awake for more than 15 minutes, get out of bed and read a book about calm, non-stimulating movements. Keep the lights dim and avoid screens so your body doesn't feel like it's time to wake up.
Postponed anxiety and depression. If you wake up at night feeling uneasy about something, put a short note of it on paper and postpone the problem until the next day when it will be easier to solve. Similarly, if a great idea is waking you up, make a note on this piece of paper and go to bed knowing that you will be more productive after a good night's rest.
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