5 sleep habits that you should follow to get a good night's sleep
Getting enough sleep at night is key to getting your body energized for daily activities such as studying and working out in the morning. However, spending too much time on social media and online causes many people to lose sleep.
This contributes to the deterioration of health and immunity, which can lead to stroke, as well as an increased risk of depression, weight gain and hypersensitivity. Every year, various reports detail the health risks associated with poor or poor sleep 1 and may even lead to insomnia.
Therefore, good sleep habits should be developed from an early age. Aside from developing these behaviors into daily routines, you can also model these good habits for your children. Here are five tips to help you get a good night's sleep that you and your family can use to get a good night's sleep and improve your life.
# 1 Adhere to regular sleep habits
Many people meet at weekends. However, you should try to set an extra hour or two so you can keep your body healthy. Adhering to this routine regularly can help us maintain good sleep habits.
The key is getting to bed and waking up regularly every day, which can help to establish a daily sleep schedule 2. Although this can take weeks for you to adapt, your brain and body are accustomed to sleeping and waking up.
# 2 Reduce light
The brain releases a hormone called melatonin before you sleep. Melatonin is a hormone that reduces drowsiness and helps you sleep. And light can block your brain to release melatonin.
Most of us cannot afford electronic devices now. This includes using it for viewing emails or chatting with friends before bedtime, even when the lights are off. However, using your electronic device before bed can disrupt your sleep.
Our electronics glow. According to researchers at the National Science Foundation 3, if the blue light enters our eyes, the pineal gland will stop.
Production of melatonin. It has this effect when we use a device near the eye. However, if we really can't stop using electronics before bed, we still have some ways of reducing its effects:
Switch to night mode - This makes your electronics screen yellow and less shiny.
Decrease the screen brightness or place the screen slightly away from your face - to reduce the blue light that gets into your eyes.
Use a screen protector or screen with a night light emission function that helps reduce blue light from the phone screen.
# 3 Make a comfortable bed
Your sleeping environment is important to get a good night's sleep. According to Dr. Gary Zammit, executive director of the Sleep Disorders Institute in New York 4, the biggest issue is the lack of sleep, which includes arranging your bedroom to be a playroom, office or lounge. Watch TV as well as sometimes you are in bed but thinking about work or play.
In order for your brain to become accustomed to bed and sleep, you need to prepare your bed for sleep only. In that sense, you need to make sure your bed and room are clean and unchanged. Also, avoid putting too much stuff in bed as it can disrupt your sleep. You should also avoid using electronic devices such as iPads or bed phones.
For a more comfortable sleeping environment 5 You should also use appropriate pillows, blankets and sheets. Choosing the right pillow can help you feel better when lying down, comfortable on your head, shoulders, and spine. Not only does keeping your bedroom temperature from being too cold or too hot can also help you sleep better.
# 4 Drink water and dinner properly
You may be advised to avoid eating after 8pm or to eat more before bedtime. These are just stories.
All you need to make sure is to eat the right amount of food, especially at dinner. Avoid eating too much, too spicy or too sour, as it can cause heart attacks and difficulty grinding as you go to bed. You should also reduce your intake of sugary and sugary foods, such as breads and noodles, as this may cause our spirits to wander. Alcohol and caffeine consumption can also affect your sleep cycle.
To get a good night's sleep, you should eat foods that contain good fats and carbohydrates, such as yogurt, bananas, sweet potatoes, or whole grains. This will help you to get plenty of rest soon.
# 5 Exercise during the day
After activating the body during the day, it usually makes us feel tired at night. These activities can make you tired and help you fall asleep.
A study by the Journal of Clinical Sleep Medicine6 has shown that regular physical activity helps sleep better. This also works well for the health cycle, as exercise helps you sleep better