HOW TO SLEEP TIGHT! EVERY NIGHT!


Many of us aren't getting adequate sleep. For those, who are having difficulty sleeping, they must act quickly and try to fix this - because there are serious long-term effects of sleep deprivation - from coronary heart disease to stroke, diabetes, obesity and Alzheimer's disease.

Here are some of the tips that will definitely help you getting a good nights sleep

1) Relax before you hit the sack

Most of us don't get good nights sleep due to the stresses we carry from our day. It is important to find an activity that helps your mind relax. Like a warm bath or reading a book. It might be different for everyone, but it is important to clean your head space before you hit the sack.

2) Switch off from Gadgets - yes, your mobile phone, laptop and TV

Blue light is scientifically proven to impede sleep. So minimum of two to three hours before you sleep, stop using your gadgets. Watching too much TV, mystery/thriller shows - can also keep you up. It is best to completely detox from the gadgets a few hours before sleeping

3) Don't drink coffee after 4 pm and don't take a nightcap

Drinking coffee later in the day will definitely keep you wired for longer, so ditch that extra cup of coffee or tea. And definitely don't get into a habit of taking a nightcap to sleep better, it is scientifically proven that alcohol isn't good for sleep.

4) Make a route

Yes, sleep is a matter of habit, even if you are not sleepy, everyday shut the lights and go to bed at the same time - soon you'll see your body adapting and getting used to those hours. Don't break the routine often, once in a while, changing the routine is fine, but if you often break the routine for late-night-outs, you'll find struggling to fall asleep at the same hour every day

5) Don't watch the clock

Don't keep looking at the clock and dread its ticking hands, it creates 'unrestful' environment. Simply ignore everything and try to create a 'peaceful' environment

More tips

  • Ensure your room is dark (light doesn't come in)

  • Ensure you get enough day light in the day

  • Ensure you don't eat heavy meals at night

And if all this doesn't work - please visit your doctor

Comments

Post a Comment

Popular posts from this blog

Health Tip 2: Are you bathing yourself to problems? Bathe the right way!

Image
The dos and not dos of bathing   Did you know that you don't need to shower everyday, unless you are grimy or sweaty According to WebMD,Washing removes healthy oil and bacteria from your skin, so bathing too often could cause dry, itchy skin and allow bad bacteria to enter through cracked skin.  This can be particularly problematic for people with skin conditions such as  psoriasis  or  eczema \ When you expose your body to normal dirt and bacteria, it actually helps strengthen your immune system. Plus, showering too often wastes water.  However, whether you are taking one shower a day or two showers a day, make sure you are washing your hands regularly, as you carry germs on your hands. Now, back to bathing. Here are some pointers you can keep in mind when bathing, to ensure you don't develop dry skin and itching issues. Use warm, not hot, water . Hot water can strip the skin of its protective oils, like  sebum . 9 Keep it short . Five to 10 minutes is ideal for showering. If
Read more

DENTAL HEALTH: ARE YOU OVER-BRUSHING YOUR TEETH

Image
Welcome to, One minute health facts! Today we will talk about dental health. Many of us think that if we vigorously brush our teeth it will remove the plaque and make our teeth shine. Many parents are guilty of telling their kids to 'properly brush their teeth' which is understood by kids as 'more brushing'.  Dental experts warn over-brushing, known as “toothbrush abrasion,” can lead to sensitive teeth and receding gums. Vigorous brushing can wear down the enamel on your teeth and damage your gums, exposing the sensitive root area. So, how long should you brush your teeth?  Current recommendations from the American Dental Association (ADA) encourage brushing for two minutes, twice per day. If you spend less than two minutes brushing, you won’t remove as much plaque from your teeth. According to a 2009 study, most people only brush for about 45 seconds. The study suggests that increasing brushing time from 45 seconds to 2 minutes may help remove up to 26 percent more pla
Read more