HOW TO GET A BETTER SLEEP

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Sleep is an essential factor for body which a person must never skip. Lack of sleep can cause reduced brain function, higher anxiety level, weakened immunity, mood imbalances, weight gain, increase heart disease risk and diabetes risk etc. Here are 6 simple tips you can try to improve your sleep.



SIX TIPS FOR A BETTER SLEEP

 

 1. KEEP YOUR BED AND BEDROOM TIDEY AND STRICTLY FOR SLEEP

    Try to keep your bed for sleep only. Keep other activities like watching TV and working in other part of your home. This helps signal to your brain that getting into bed means it’s time to shut down for night.

     2. LIMIT LIGHT EXPOSURE AT NIGHT 

The environment you sleep in plays an important role in deciding the consistency of sleep you get. Avoid sleeping with lights on in the room, this can interrupt your sleep.

 3. DRINK WATER BEFORE BED

Drinking water before bed can help your body to be hydrated throughout the night. The risk of getting heart attack is also reduced.

 4. PLAN YOUR DAY FOR TOMORROW BEFORE BED

This is an amazing habit which you can adopt because this habit can be a solution for most of the stress you take in your life. Planning your day before bed will help your mind to be free and you can sleep peacefully with a hope that tomorrow will be easy.

 5. TAKING A WARM BATH BEFORE BED

When you are cold, your peripheral blood vessels constrict to spare body heat for your vital organs. Conversely, if you take a warm bath, they relax, so that when you exit the bath you cool off quickly, which may help you fall asleep faster and sleep better.

 6. EATING KIWIS ONE HOUR BEFORE BED

Eating kiwis one hour before you go to sleep daily improves both sleep quality and quantity. It also helps you fall asleep faster as kiwi fruit is rich in serotonin (the happy hormone).


We all know exercise is medicine, food is medicine, laughter is medicine, love is medicine, nature is medicine just like that sleep is also a medicine. Medicine doesn’t always have to be in a bottle.



If you are looking for a power nap then taking a short 20 – 30 minute nap in the afternoon can help you recharge, and if you’re really looking to be exact and set your timer right, a 26 minute nap is ideal to get the best benefits. 

Here is the recommended sleep time for different age groups.


This is a healthy sleep time recommended by doctors and sleep specialists.


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