How to take a better sleep

Sleep is one of the most important aspects of a good healthy body and mind. Getting proper sleep everyday helps with proper mental health, physical health and ensure a healthy lifestyle. Research have clinically shown that a poor sleeping routine can have a negative impact on the body leading to weight gain, risk of heart diseases both in children and adults.

According to a report, the sleep quality worldwide has decreased massively. 62% of people in the world do not sleep well. This has also affected their lifestyle which is a very concerning.

If you’re someone who is looking for a proper sleep or wants to optimize the lifestyle, here are few tips to sleep better at night.

Cutting out caffeine 

Caffeine is very addictive and consumed by more than 50% of the world population. A single dose of caffeine enhances the body energy. But there are many studies that have scientifically proved that consumption of caffeine disturbs the sleep. We wouldn’t ask you to cut it down completely but avoid caffeine intake late in the day, this will help you in getting a proper sleep at night.

Shrink the long or irregular daytime naps

No wonders that a short power naps are very beneficial, but if these naps are getting converted into the long ones, they can really end up negatively affecting your sleep. Avoid sleeping more than 30minutes in the daytime. Have an alarm to track your time so as to avoid extra sleep. This will help you in sleeping early at night.

Sleep and wake up at consistently at the same time

This can’t be emphasized more that how important it is to be consistent. In a long term this will have a positive impact on the body and will help you stay healthy mentally as well as physically. Irregular sleep patterns hampers the circadian rhythm of the melatonin in the body which in long term affects the brain and sleep eventually. Initially you might feel a need of an alarm but eventually once you get into the habit you won’t even need an alarm anymore.

Magnesium rich diet

It is clinically proven that magnesium can help in the relaxation of the body and also helps in improving the sleep quality. You can naturally intake magnesium by incorporating certain food into your diet, such as pumpkin seeds, roasted almonds and spinach. Consumption of these are healthy as well as have a remarkable impact on the sleep quality of an individual.

Don’t consume alcohol

Occasionally there is no harm in consuming alcohol, but a regular consumption can lead to irregular sleep pattern as well as also damages the central nervous system. So it is better to stay away from alcohol in the long run.

Relax your own mind

Relaxing your mind at the end of the day, helps you improving the sleep quality as well as it has positive effects on treating insomnia. Meditation, listening to relaxing music, reading a book or even a hot bath for that matter can help you in relaxing your mind at the end of the day.

Try which method works for you the best, and stick consistently to it.

Exercise regularly but not before the bed.

Exercise activates the mind and body, it has good results if performed daily but avoid any kind of exercise just before the bed. Exercising in the daylight ensures a good sleep at night.

Rule out the sleep disorders

It so happens in some cases that there are slight chances of sleeping issues that can be treated medically, and if such disorders are not treated on time, it can worsen the case. Go for a health care provider if poor sleep is a constant problem in your life.

Have a comfortable mattress and a pillow

Have you ever wondered why you sleep better at hotels. It is due to the comfortable mattress hotels invest into. The topic of mattress is completely subjective and depends on a preferential choice. We would suggest you to go for the mattress that suits you the best and do change it regularly at least every 5-8 years.

At the bottom line, if you’re someone who I’d into optimal health and believes in being healthy, we highly recommend you to make sleep your top priority and you will see a drastic change in your lifestyle.

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