The benefits of sleep mean increased productivity and concentration that you can present as the healthiest version of your body. And allow your mind and body to spend time repairing itself. Sleep reduces your risk. Serious health problems such as diabetes, heart disease and stroke. It also helps improve the function of the immune system so you are less sick as well as helping you maintain a healthy weight.
Studies show that insomniacs have a greater appetite and tend to crave more calories. But sleep is not only good for your physical health, but also good for your mental health. Sleep has been shown to increase your overall mood and reduce stress. She shares the following simple tips that can help us sleep better:
1. Be consistent The easiest and simplest way to get a good night's sleep is to make sure you are asleep and awake at the same time every day. Even on the weekends. So determine the best time to get up and go to bed that suits you and your lifestyle and stick to it. Through regular exercise, your body will begin to adjust to its new sleep cycle. And in the long run, it will be easier for you to get regular sleep 7-9 hours a night.
2. Go outside and move your body or exercise Exercise is proven to improve your sleep. Not only because it makes you tired, but because your brain releases endorphins when you exercise, it finally helps you feel less stressed. Helps you fall asleep faster. Going out to soak up the sun is also a good way to help you sleep better.
3. Make a habit of resting at night . Evening habits give you the structure and time it takes to prepare your body for sleep. There is nothing worse than trying to sleep upright after turning off your laptop or turning off the TV. Give your mind the time it needs to find peace and your body the time it needs to rest by spending your evenings relaxing with some simple rituals. It is recommended to take a warm bath under the light, listen to quiet music and then read a fiction book to help you drift.
4. Limit caffeine intake The surest way to sleep better is to stop using caffeine or limit caffeine intake at 1pm. Or should take something different from coffee but has many health benefits, so if you need something hot, choose tea instead. Because reducing coffee will set a clear time will make you avoid sleep problems better.
5. Take natural herbs Natural herbs are an easy and relaxing way to increase both the quality of sleep and the amount of sleep. Herbs like lavender, chamomile and ashwagandha can promote sleep by addressing the causes of insomnia and reducing active mood and stress. Some medications improve sleep by reducing anxiety levels, supporting physiological changes, relaxing muscles and lowering heart rate. These medications are manufactured in a variety of products to make them easy to use and simple to incorporate into your daily sleep routine. But as a natural remedy in the form of lotions, soaps, oils, sprays, lotions or vitamins.
6. Be ready to turn off the screen at least 30 to 60 minutes before going to bed, although the blue light from your electronic device can increase your mental awareness during the day and stop you from falling asleep, it can prevent You from falling asleep at night. Blue light inhibits the release of melatonin in our body, a hormone that makes us drowsy. Therefore, it is scientifically advised that you turn off all electronic devices (including your phone) for a few hours before going to bed. An hour is enough, but you may need more time without the blue light. Try some schedules and once you find out what works for you, it will work.
7. Use the alarm clock at sunrise The alarm clock at sunrise uses light therapy technology to help improve overall well-being and improve the quality of sleep. Using a sunrise alarm clock not only helps you wake up in the morning naturally. But it also includes setting a sunset time to create a relaxed and calm atmosphere at bedtime to help you sleep better. Every evening when it is time to take a break, your sunrise alarm clock gradually darkens the room so you can fall asleep naturally and control your circadian rhythms will help for better sleep.
8. Listen to binaural beats If you are still having trouble falling asleep and are approaching sheep counting as a last resort, I suggest listening to binaural beats. Because binaural rhythm is the sound of the brain waves and has been shown to enhance your relaxation and meditation state. So if you want to get a good night's sleep, listen to Binaural Beats: Available on Spotify.
