22 Proven tips to Sleep better

          

        In this article we will see 22 proven tips that will help you in getting a better Sleep.

1. Create a healthy sleeping environment

It's not just about having the right bedding material; your room needs to be conducive to good sleep. A quiet room without too many light sources can help promote restfulness. Make sure that your bedroom door closes completely and any pets are kept outside the room for optimal relaxation. Avoid using electronics late at night since they're known to interfere with natural circadian rhythms and cause insomnia.

2. Sleep is mandatory

Most adults need seven to eight hours of uninterrupted sleep per night. If you're getting less than this it could indicate that something else in your life might be contributing to poor sleep quality. Try to avoid caffeine after noon, alcohol before midnight, and nicotine within four hours before going to bed. These substances tend to disrupt your body clock and prevent deep, restful slumber.

3. Go to bed early

Try to go to bed around 10 p.m., and get up between 7 and 8 a.m. If you do have trouble falling asleep, try reading a book or listening to music before bedtime. Research shows that relaxing activities like these benefit the mind, allowing us to drift off to dreamland easier.

4. Create a bedtime ritual that calms your mind before going to bed.

5. Sleep naked. Studies show that sleeping naked helps make us feel relaxed and comfortable throughout the night.

6. Do not take naps after lunch. According to studies, taking a nap right after eating can cause stomach discomfort.

7. Drink cold water just before bedtime. A study shows drinking cold water (32 degrees F) immediately before bedtime may help improve sleep quality.

8. Listen to white noise music at least 30 minutes before bedtime. White noise sound machines are great tools to help block out external noises that disturb your sleep, but they should not be used as a means of relaxation. Music is best when played softly during these last few hours before bed.

9. Get out of bed at a consistent time each day. This gives your body a chance to prepare for the night ahead, rather than getting ready as you lay down.

10. Don’t eat right before going to sleep. Eating too close to bedtime can create acid reflux or heartburn that prevents you from getting a good night's rest.

11. Keep a set routine. Getting into a regular sleeping pattern helps your mind and body adjust to the nightly cycle. Going to bed and wakeup times are often associated with school schedules, work hours, and other events outside of our control. If possible, try to maintain a consistent bedtime and wake-up time throughout the week.

12. Avoid alcohol and caffeine. Both of these substances tend to make people feel tired at night, but neither actually help them fall asleep properly. Instead, they keep their brains stimulated until morning. Alcohol may even stimulate the brain instead of putting us to sleep!

13. Make sure you have enough restful sleep. Too much light and noise can disturb your sleep cycles, while certain medications can prevent you from falling asleep.

14. Keep your bedroom cool

It may seem counter-intuitive, but keeping your room cool can actually help you go to sleep faster! This makes sense when you think about how your body temperature rises as you fall asleep. To keep yourself cooler, try using a fan or placing a small box fan nearby. You could even keep some ice packs close by.

15. Avoid daytime naps

Some people feel that taking a nap during the day helps them get to bed at night. However, research indicates this is not true. Taking a nap before bedtime has been associated with feeling tired during the morning and increased nighttime arousal. If you do take a midday nap, make sure you wake up rested and ready to relax.

16. Don’t use electronics right before bed

Electronics like computers, TVs, and smart phones emit blue light, which can disrupt your circadian rhythm. When these devices are turned off at least 90 minutes prior to bedtime, they have been shown to improve your quality of sleep. Try turning off your phone 60 minutes before you go to bed. Also, don’t check email, look at social media, or watch TV at night. These activities can keep you awake and prevent you from falling into a restful slumber.

17. Make sure you are not stressed about anything. If you're worried about school, work, bills etc., try not to think about them. Just let them go; they won't affect your sleep if you do.

18. Exercise regularly. This helps keep our bodies healthy and energized, but it also helps our minds calm down. It's best done just before bedtime. Try yoga, meditation, walking, dancing, or swimming.

19. Take a warm bath before bedtime. A hot tub can help relax muscles, too.

20. Get at least 7 hours of uninterrupted sleep each night - this should always be the goal. If you want to get extra restful sleep it's best not to use any lights or devices from 10pm-7am. Try reading a book, listening to soothing music, or meditating instead!

21. Manage stress levels - chronic stress hinders the ability to relax, thus negatively impacting sleep quality. Find ways to manage your stress levels before bed, like taking time to unwind, practicing deep breathing exercises, etc.

22. Eat a diet rich in magnesium - magnesium is critical for relaxation and sleep. Magnesium is also used in over 300 biochemical reactions to support energy production, muscle function and nerve transmission throughout the body. Good sources include whole grains, nuts, seeds, leafy greens, beans, and bananas.

         There are many foods that can help promote good sleep. Certain foods high in vitamins A, B, C, E and K tend to keep the body healthy and well-functioning throughout the day. When we eat these types of foods regularly, they help promote restful sleep. In addition to eating food rich in vitamins, try to avoid consuming caffeine after lunchtime. This will ensure your brain has enough time to digest and clear out toxins and other metabolic waste products from what you ate earlier. Don't forget to drink fluids! Water helps to flush toxins out of our systems through urination, as well as help maintain proper blood pressure levels.

Stress is detrimental to health, and it's something that often happens when we're awake too long. Stress causes the body to release cortisol, which is a hormone that increases heart rate and respiration, thereby increasing energy expenditure. Cortisol is also responsible for the release of adrenaline into the bloodstream. Adrenaline stimulates the liver to produce glucose, causing us to feel energetic. However, prolonged stress can cause anxiety or irritability, resulting in sleeplessness. Try to manage stress to improve sleep quality.

Exercise releases endorphins, neurotransmitters that act as natural painkillers. Endorphins are released naturally while you're sleeping, but exercise releases them even more abundantly. Exercise is beneficial for both mental and physical well being, and can boost energy levels. If possible, try to exercise daily for at least 30 minutes, preferably 45 minutes. 

        These are some useful tips that will help you get a good night sleep😊