7 Tips for Better Sleep: A Guide to Healthier Sleep Habits
It is very important to sleep at time , because in busy schedule we can’t rest properly at day time due to workload, Office , duty and many more things. If sleeping pattern is disturbed hormonal imbalance occurs and this imbalance may cause many health issues, fatigue , loss of appetite, to protect us from these fluctuations we have to follow following tips
These are very helpful tips For better sleep:
1.Proper Schedule
2.Sleep Environment
3.Limit screen time
4.Relaxation Techniques
5.Healthy Habits
6.Physical Activity
7.Seek professional help
Let’s Explain
1.Proper schedule
Make a proper schedule , makes a proper Sleep- wake cycles. Early to go bed and early to rise it is a famous Quotation “Early to go bed and early to rise makes You healthy wealthy and wise” And It is true, proper scheduling is very important. Sleep at least for 8-9 hours at night is important to fulfil body needs, because some hormones are release when we are sleeping.
2.Sleep Environment:
Make a proper sleep environment, turn off all the lights when you wish to sleep, turn off the Music or any other thing which cause disturbance when you are sleeping. Create a comfortable and quit environment, Close the window’s and doors to get rid from mosquitos and enjoy a good sleep.
3.Limit screen time:
Avoid using mobile phone , and laptop at late night because it disrupts your sleeping pattern and when you are using mobile phone you spends hours to scroll things on social media and at this time you loss your sleep and becomes sleepless. This is very harmful for overall health. It damages brain and cause many serious health issues including fatigue , Loss of appetite , headache etc. So be careful and limit screen time.
4.Relaxation techniques:
Getting quality sleep is very important for health and well- being. Do deep breathing exercises practice slow deep breathe exercises , imagine a peaceful sleep which is helpful for you to sleep early , engage yourself in light yoga and stretching exercises before you go to bed , read a book before sleep it is very helpful to sleep early, Listening a calm and soft music before sleep and take a warm bath before you sleep , it relaxed your muscles and very helpful for you to sleep early.
5.Healthy Habits:
Establish a healthy habits are very helpful for Good sleep patterns and improves the sleep quality. First of all go to bed and awake at same time , make a proper routine and timetable and don’t disrupts your sleep wake cycle.
Limit Alcohol:
Don’t use too much alcohol as it disrupts your sleeping routine , it helps you to fall Asleep initially but it disrupts your sleep cycle so don’t consume alcohol especially close to bedtime.
Limit caffeine:
Don’t take coffee or tea after your sleeping time , it disrupts your sleeping pattern.
Eat healthy diet:
Eat diet which is full of vitamins, proteins and don’t eat heavy meals just after your bedtime. If you feels hungry eat light snacks before bedtime.
Limit naps:
Don’t nap too much in afternoon because it disrupts your night sleep cycle. Take a short nap just (20-30 minutes) in afternoon or in evening.
6.Physical Activity:
Take exercise and walk regularly and stay active during the day when you stay active and become tired in the day time it is very helpful to you for quality sleep. When you stay active and do your work properly at day time obviously you fall asleep early at night.
7.Seek professional help:
Consult a doctor for persistent health issues , If you feels any difficulty in sleeping or any change consult with doctor. It you feel anxiety, depression and fear consult with a mental health care provider. He gives you medication or supplements according to your issue and set up your timetable. Don’t hesitate to visit doctor if you feel any difficulty in sleeping.