To be productive and healthy, Sleep plays a vital role. However, Many people struggle to get a good sleep at night. Insomnia or sleeplessness in long run can cause real problems like obesity, heart disease, and type 2 diabetes. People try their best to sleep at night but nothing works. But don’t worry, here in this article, we are going to give you some of the best tips which you can incorporate into your life to get better sleep at night.
The most common reason for the problem is daily bad habits and stress. You need to work on the cause of the problem to solve it completely.
1. Exercise
Exercise during the day helps to boost sleep hormones such as melatonin. Do exercise daily during the day, It will not only help you to stay fit but also help you to get deep sleep at night. However, just before bedtime, exercise is not encouraged.
2. Reserve bed for sleep
Don’t use your bed to use mobiles, or laptops or watch late-night TV. The bed needs to be reserved for sleep which triggers sleep easily when you go to bed.
3. Avoid Alcohol and caffeine
Avoid Alcohol and caffeine before bedtime. Tea, coffee, and chocolate should be avoided strictly before bedtime as they contain caffeine which disrupts your sleep. Alcohol may help you to get a little sleep but it also disrupts your sleep cycle, people who consume alcohol may wake up frequently at the night.
4.Set a fixed time for your bedtime and awake time
Richard Schwab, MD, chief of Sleep Medicine said “I think the most important thing in terms of what I should do for my sleep is go to bed at the same time and get up at the same time, each day,”. Schedule your eating time and bedtime as it helps to maintain the sleep cycle which helps to get sleep easily.
5. Meditation
One of the main reasons for bed sleep is stress. If you are going through a lot of stress and tension then you need to do something which makes you relax and help you sleep better. You can meditate, listen to soft music and read books. It not only helps you to sleep better but it will also help you in the daytime to maintain your stress level.
6. Avoid noise and light
If you are very sensitive to light and noise then try to avoid it. Use earplugs and switch off the light or use a cloth band, so that disturbance can be avoided during sleep.
Conclusion
Each health issue has an underlying cause, and addressing that cause can lead to a cure. To maintain good health, it’s important to eat a balanced diet, establish a regular sleep schedule, avoid sleep disturbances, and minimize exposure to electronic devices like phones and laptops. Regular exercise is also essential for a healthy lifestyle.
Reducing stress is crucial for good health, and meditation is an effective way to achieve this. It’s important to avoid heavy, spicy foods before bed, and try the tips mentioned above for a few days. If these lifestyle changes don’t improve your health, seek medical attention
