How to sleep better

Today is world sleep day, this is such an important day for human beings because just like food, sleep is a basic human need, actually we can go more hours without food than without sleep. The dependency on blue light devices like mobile phones, computers, has increased cases of insomnia. You might not be getting enough sleep if you:

Have difficulty making decisions and solving problems

Feel like you could doze-off during daily activities, such as
sitting in traffic or watching TV

Make mistakes and take longer than normal to complete tasks

Have trouble controlling your emotions

Have difficulty learning or remembering things

To celebrate world sleep day I will share tips to help you sleep better chances are these are things you’re doing or something you’re not doing.

Power Down

Light exposure at bedtime impairs your quality of sleep, for me even a blink of light from a device charging is enough to signal my brain to wake up. So whether it’s coming from your bed partner’s reading lamp, the television, or outside your window, power off or block it. If you work at night and sleep during the day, the best thing is to wear a sanity sleep mask.

Tip: Turn off your electronics (including phones, tablets, and laptops) at least an hour before bedtime. Lower light levels signal your brain to make melatonin, the hormone that brings on sleep.

Set Your Body Clock

Go to sleep and wake up at roughly the same time every day, even on weekends. This routine will get your brain and body used to being on a healthy snooze-wake schedule. In time, you’ll be able to nod off quickly and rest soundly through the night.

Tip: Get out in bright light for 5 to 30 minutes as soon as you get out of bed. Light tells your body to get going!

Avoid Caffeine after noon.

The half-life of caffeine is 3 to 5 hours, meaning that half the dose is eliminated during that time, leaving the remaining half to linger in your body for many more hours. Although caffeine’s effects on you depend on your tolerance, the dose, and your age, it is best to keep your consumption below 400 mg per day and stay away from caffeine sources including chocolate after noon.

Tip: Read labels. Some pain relievers and weight loss pills contain caffeine.

Work Out Wisely.

A heart-pumping, sweat-dripping cardio workout within three hours of your own bedtime is too much. A post workout burst of energy can keep you awake. Your body temperature and heart rate naturally drop as you fall asleep but exercise raises those two body functions and stimulates your entire nervous system making it tough to snooze.Aim to finish any vigorous exercise 3 to 4 hours before you head to bed. 

Tip: Gentle mind-body exercises, like yoga or A casual around-the-block stroll are great to do just before you hit the sack.

Eat Right at Night

A full load of fat or protein right before bedtime sends your digestive system into overdrive, making it difficult to sleep and potentially giving you heartburn. But hunger pains can wake you up as well, as can precipitous blood sugar drops during the night.Have a light evening snack of whole-grain cereal with milk or crackers and cheese or a piece of fruit spread with peanut butter instead.

Tip: Finish eating at least an hour before bed.

Rethink Your Drink

Alcohol can make you sleepy at bedtime, but beware. After its initial effects wear off, it will make you wake up more often overnight.

Tip: Warm milk and chamomile tea are better choices.

Watch What Time You Sip.

Want to lower your odds of needing nighttime trips to the bathroom? Don’t drink anything in the last 2 hours before bed. If you have to get up at night, it can be hard to get back to sleep quickly.

Tip: Keep a nightlight in the bathroom to minimize bright light.

Free Your Mind

Probably the most common non-medical reason for short-term insomnia is a mind filled with worries or stress. During the day, the activities of life tend to distract you, but once you settle yourself into bed, your mind is free to roam. For most people, it’s not the good aspects of their lives that their mind chooses to focus on, but rather, the negativesPut aside any work, touchy discussions, or complicated decisions 2 to 3 hours before bed. It takes time to turn off the “noise” of the day. If you’ve still got a lot on your mind, jot it down and let go for the night. Then, about an hour before you hit the sack, read something calming, meditate, listen to quiet music, or take a warm bath. If your mind really starts to fret, get out of bed without turning on any lights and go sit in another dark part of the house. This breaks the worry cycle and you’ll probably find your mind quickly calms down enough to return to bed.

Tip: Even 10 minutes of relaxation makes a difference.

Use Caution with Sleeping Pills

Some sleep medicines can become habit-forming, and they may have side effects. Ideally, pills should be a short-term solution while you make lifestyle changes for better Zzzz’s. Ask your doctor what’s OK.

Remember, sleep is one of our bodies strongest allies, it can improve your mood, memory, lower stress and blood pressure and help boost your immune system.

Photograby by Zahara Abdul.

Resources, webmd and verywellmind

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