Restful Sleep (Photo Credits Unsplash)
Sleep Awareness: Are you used to staying up late at night? You know that when you get enough sleep, you feel happy and at ease throughout the day and go to sleep at night. This routine of yours keeps you healthy, while sleeping less or not sleeping you can suffer from various physical and mental disorders. There may also be some wrong routine behind your adequate sleep. For example, less physical activity, caffeine intake, late night dinner, not getting a good environment in bed, watching movies on mobile while sleeping, etc. With this you can become a victim of insomnia. Here I will tell you 9 easy tips, so that you can have a good sleep.
dim the lights in the bedroom
It is natural not to fall asleep in bright light. Some people do not like to sleep in the dark. Sleeping in bright light affects your hormones, you are not able to get enough sleep. In this way gradually your sleeping hours go on decreasing. In such a situation, put bulbs with dim light in your bedroom. You will feel good while sleeping.
turn off blue screen
If you watch TV or mobile or laptop before going to bed, keep in mind that the artificial blue light emitted from them can disturb your sleep by stimulating the hormones of the day, so one hour before going to bed TV, mobile or laptop turn it off. After this go to bed in a peaceful atmosphere. You will have good sleep.
reduce disturbing noise
Those whose homes are close to the main road, they are unable to sleep in time due to external noise like passing trucks, dogs barking. In such a situation, get a table fan or bedside fan, white noise machine installed near your bed. In this way, you can sleep soundly as soon as you get rid of external noise.
Use soft mattresses and pillows
Uncomfortable bedding also disturbs sleep. Whereas you feel comfortable in sleeping with a comfortable mattress and soft pillow and this ease takes you into the lap of deep sleep. Apart from this, before sleeping, clean the bed sheet by sweeping it.
cold and dark room
Sleep well in a bedroom with a dark, quiet, and cool environment. Get a thermostat program installed in your room so that you know at what temperature you are going to sleep. Also, find out at which temperature you fall asleep easily. To prevent outside light from entering the room, get dark colored curtains.
Do not do office work in bedroom
The bedroom bed should only be used for sleeping and sex. Do not make a habit of doing other household or office work in the bedroom, by this you yourself discourage your sleep.
sleep on schedule
Try that you have a fixed schedule of waking up, exercising, breakfast, lunch, office work, tea and dinner every day, and follow it daily. By doing this you will go to bed at the right time and will fall asleep habitually.
do not smoke or drink alcohol
Some people suffer from the habit of smoking before sleeping at night. By doing this nicotine goes into the body, due to which you are unable to sleep at the right time, or you have to make a lot of effort to sleep.
Avoid taking late night lunch
Make a habit of having dinner an hour before bedtime. Sleeping immediately after eating can lead to many diseases like indigestion, burning in the throat and stomach, gas. Therefore, after taking a light meal at night, go to bed only after taking a break of one hour. You will fall asleep easily.