10 Habits To Help You Sleep Better

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A good night's sleep is a lot more than spending hours lying in bed.

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"Healthy sleep includes three major things -- quantity of sleep -- how much sleep you get on a daily basis; quality of your sleep and lastly, a consistent bed-time schedule."

"Here’s a look at 10 changes to make in your life to sleep better and stay healthy."

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1. Maintain a healthy bedtime routine "A healthy bedtime routine comprises roughly fixed timings for going to bed every night and waking up the next day."

2. Have a peaceful sleeping environment "The temperature, lighting, and noise inside your bedroom should be well under control which helps to fall (and stay) asleep."

3. Exercise regularly "Regular moderate exercise such as swimming or walking in the morning or anytime during the day definitely has a positive effect on the quality and duration of sleep."

4. Cut down your caffeine intake "Caffeine is known to interfere in the process of falling asleep and also has a negative effect on the quality of sleep -- it prevents deep sleep."

5. Watch out your food intake; do not overindulge "Having too much food or alcohol especially late at night can interfere with your sleep patterns."

6. Stay away from smoking "Nicotine is a stimulant that works against your sleep. Smokers have difficulty falling asleep and tend to wake up more frequently along with having disturbed sleep patterns"

7. Relax before going to bed "Try to relax before going to bed. Have a warm bath, listen to quiet music, or do some gentle yoga to relax the mind and body."

8. Clear the clutter in your head before going to bed "Though it might seem difficult, to begin with, it is very important to clear the clutter in your head such as your worries, negative events."

9. Ensure you sleep on a comfortable bed "it is worthwhile to pay attention to things such as the quality of the bed, mattresses, pillows, etc. to play a role in promoting better sleep."

10. Limit daytime naps "Long daytime naps can interfere with nighttime sleep. If you choose to nap, limit yourself to up to 30 minutes and avoid doing so late in the day."

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