Get better sleep by using these techniques
Is the word “sleep well” just another formality for you? Good night sleep is as mandatory as eating food or doing exercise daily. According to many surveys, more than about one-third adults in US alone suffer from the lack of good sleep. They don’t usually have six hours of sleep as prescribed.
It can show a negative impact on your bodies such as obesity or constipation. Sleeping problems is not a bad thing if we know the trick. Turning sides for hours while on the bed is not a solution for having a good night sleep. There are many reasons for the sleepless night such as old-age, insomnia, or some mental condition.
But thankfully, there are natural ways to deal with it. It will keep you emotionally balanced and physically fit as well. You will feel energetic all day long. Shall we go ahead and let us know how to get deep sleep?
- The sleep cycle.
Have it occurred to you ever the problems you are creating by staying up late at night? According to one study, people who use irregular sleeping patterns are reported to have a poor quality of sleep. The sleeping time between 11 at night and 3 in the morning are the important for the health of your body. Your body goes through many changes when you are asleep during this period. If this natural pattern hampers, you might face many sleep disorders.
- Healthy melatonin.
It’s a key supplement that enhances the night sleep. Melatonin is a hormone that becomes active when your time to head to bed comes ahead. It signals your brain for sleep. It’s an element which improves the quality of sleep quite faster than other techniques. Try having 2mg of it before going or bed or find some natural food supplements that have melatonin such as rice or banana. It’s better to have it half an hour before you go to bed to give it proper time for processing. Such facts will help you understand the importance of sleep.
- Have a sleeping space.
According to a study, about 80% married couples who sleep with children and 53% pet owners who have their pets on the bed have trouble sleeping at night. If you want to have a good night sleep it good has your own space.
- Your tummy.
Don’t go to bed either full or hungry since you will continue to turn the sides for the night due to stomach ache. It's better to eat 2 hours before you go to sleep.
Few drops of essential oils especially lavender oil around the pillow helps create a relaxing environment and thus promotes a better sleep.
Exercising 3 hours before bedtime will increase the probability to sleep well as it will make you feel tired. According to a study in 2013, regular exercise will give you better sleep at night.
- Late night meals
Have light meals 2 to 3 hours before sleeping since your body cannot digest food while sleeping. If you need better sleep try avoiding heavy late night meals.
- No intoxication
Intoxications like alcohol, drugs or smoking will affect the production of melatonin. It can disrupt your sleeping patterns and affect your hormones as well. A study showed that alcohol can hamper the growth of hormones.
- Have a comfortable bed
A well-stuffed pillow and soft bed mattress can give you a good quality sleep. If your bed is as hard as a wood, you will keep turning your sides all night.