Simple Tips for a Healthy Night's Sleep

What's a Good Night's Sleep Like?

     Good sleep can increase your concentration and productivity the next day, and keep you alive,

Tired of just rolling in your bed at night? The healthy, simple sleep tips in this article can help you rest better.

Lack of sleep can lead to a variety of health problems, from diabetes, weight gain, increased risk of heart disease, and more frequent colds.

Good sleep will affect your physical and mental health.

For health and the body to function properly, people generally need to sleep for 7 to 9 hours each night. But more than half of women generally fall short of that goal.

Not getting enough sleep at night can make you sleepy and cranky the next day. Overtime or sleeping too late will spoil your morning mood.

Studies show that irregular sleep can add to all kinds of health problems, from blood sugar to your immunity.

Trouble sleeping can be due to insomnia, or to several different underlying causes, which may also require medical attention. Many women are sleep deprived, either because they fail to get to bed on time, or because they are in bed for extended periods.

Don't worry about paying off your sleeping debt. Make sure you start to get enough sleep now, starting tonight. Getting enough sleep is as important as eating a healthy diet and exercising regularly.

Good sleep is fundamental to good health, and a happier frame of mind. Set the atmosphere of a quiet night to prepare for bed, from afternoon to evening.

Healthy Good Night Sleep Habits

Be Consistent with Your Body's Natural Sleep-wake Cycle

The circadian rhythm is one of the most important methods of better sleep. If you maintain a normal sleep-wake schedule, you will feel much more refreshed and energized than if you slept the same number of hours at different times, even if you only changed your sleep schedule by one or two hours.

You Can Try to go to Sleep and Wake up at The Same Time Daily

This helps regulate the biological clock in your body and optimizes your sleep quality. Choose a bedtime when you are usually tired or sleepy.

Nap.

Napping is one way to make up for your lack of sleep. If you're having trouble staying asleep at night, taking a nap can help. Take a nap between 15 and 20 minutes in the afternoon.

Fight Drowsiness after Dinner

If you're sleepy long before bed, get off the couch and do some slightly active work, like washing the dishes, calling a friend, or getting ready for the next day. If you succumb to drowsiness, you may wake up at night and have trouble getting back to sleep.

Take a Shower Before Bed.

Taking a warm shower or bath an hour or two before bed has been shown to relax the body and mind, in one study, it can lower heart rate and blood pressure. Hot water relaxes tense muscles and reduces fatigue, helping you to relieve stress.

Try Some Breathing Exercises

Breathing exercise is a very common relaxation technique. Practicing deep breathing or engaging in different breathing patterns can help you get rid of stress and anxiety. This can be a great way to get some sleep.

An alternative to normal breathing is the 4-7-8 breath. This consists of inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. Deep, rhythmic breathing like this can improve your sleep quality.

Relax and Clear Your Mind at Night for a Sleep.

People have a routine before bed that helps them relax. Relaxation techniques before bed have been shown to improve sleep, and are the standard method specifically used to treat insomnia.

Relaxation Massage Improves the Quality of Sleep

The strategy consists of listening to interesting music, analyzing books, taking hot baths, meditating, breathing deeply, and visualizing.

Try some of these specific methods and find the one that suits you best.

Avoid Big Meals in the Evening.

Try to eat dinner before it's too late, and stay away from carb-rich substances two hours before bed. Spicy or sour food can cause stomach problems and heartburn.

Reduce sugary foods and refined carbohydrates. Eating a lot of sugar and modern carbohydrates like white bread, white rice, and pasta in a day can trigger you to wake up at night, and throw you out of the deep sleep level.

Don't go to bed hungry or overly full. Avoid heavy or large meals a few hours before you sleep. The discomfort will keep you awake. (mayoclinic.org)

Avoid consuming too many drinks at night. Drinking a lot of fluids can also cause problems with bowel movements at night.

Optimize Your Bedroom to Get a Better Night's Sleep.

People are told that the bedroom environment and its arrangement are important factors in getting a perfect night's sleep. These factors consist of temperature, exterior lighting, noise, and fixture settings.

External noise (usually from traffic) can cause poor sleep and long-term health problems.

To optimize your bedroom environment, try to reduce light and synthetic light from devices like alarm clocks. Make your bedroom a calm, clean, and relaxing place.

Customize Your Bedroom Temperature

Your body and bedroom temperature can also affect your sleep quality.

A high body temperature and mattress can limit restful sleep and cause you to stay awake.

Around 70°F (20°C) seems to be a comfortable temperature for most people, although that depends on your preferences and habits.

For Better Sleep, Time Your Exercise Properly

People who frequently exercise will sleep better at night. Regular exercise also reduces symptoms of insomnia and sleep apnea and increases the amount of time you spend resting and recovering.

Control Your Lighting.

Melatonin is a naturally occurring hormone that helps alter your sleep-wake cycle. Your brain will secrete more melatonin when you're in the dark—making you sleepy—and much less in the light—making you more alert. However, many factors from life today can alter your body's melatonin production and alter your circadian rhythm.

Summary

Good sleep habits (sleep hygiene) can help you get the right night's sleep.

Some habits that can help shape the health of your sleep:

1. Make sure that your bedroom is quiet, dark, relaxing, and at a comfortable temperature

2. Every night, you go to bed at the same time, and wake up at the same time every morning, even on the weekend.

3. Avoid large meals, caffeine, and alcohol in the hours leading up to bedtime.

4. Keep away from bedroom digital devices, such as TVs, computers, and smartphones.

5. Being physically active can help you sleep better.

Human sleep needs are different, but the average person who sleeps more than 9 hours per night can do more harm than good.

Research has found that people who sleep longer have higher calcium build-up in their coronary arteries and fewer leg arteries.