Good quality sleep in important to maintain good physical and
mental health. If you are facing trouble in falling asleep, then you should
implement the following tricks. Here, in this post, we are going to discuss
some tips that will help you naturally without taking help sleeping pills.
1. Create a Favorable Environment
Try your best in keeping the room you sleep in free of clutter
or any type of disorder. Your room should be free from food, TV blaring and act
as a quiet escape for you. Keep away from watching violent TV or even the news.
These 2 activities always affect how you sleep at night. You
should try your best to avoid them. Get rid of any ticking clocks! Never watch
your clock either. If you find yourself doing that, simply get up and do
something to make you more tired.
Create a favorable atmosphere by installing air conditioning Sydney. It will help in
maintaining the ideal temperature and humidity level that is required for sound
sleep.
2. Decrease the number of carbohydrates you eat before
bedtime!
Late-night carbohydrate snacks and sweets such as ice cream,
cookies, and so forth will create a sharp rise in blood sugar levels.
You will most likely create a blood sugar crash during your
sleep if you eat these foods and then fall asleep. Eat light, preferably
protein, and a small amount of fat and curb your night eating about 2 hours
before bedtime.
3. Resolution of emotional or stressful situations
will improve sleep!
If you are having problems with falling asleep or staying
asleep and are experiencing nightmares or disturbing dreams, this may be an
indication of emotional disturbance or unresolved emotional issues.
I frequently find that once emotional issues are resolved by
means of simple processes such as Neuro-Linguistic Programming or dream
analysis, there is a remarkable improvement in sleep quality.
4. Eliminate electromagnetic stressors near your bed!
Electronic devices generate an electromagnetic wave that
generates stress for human bodies. Make sure televisions and computers are
turned off. Also, devices such as a Q-link (electromagnetic attractor) can be
useful in absorbing electronic stressors on the body, thus improving sleep
quality.
5. Make sure your room is Cool
completely dark!
The human body is sensitive to light. Artificial lighting from
computers or televisions can cause an increase of cortisol which can keep you
from falling asleep. Therefore, you should keep your lights as dim as possible
before going to bed.
Also, your body needs a specific temperature to fall asleep.
Therefore you should maintain cool temperatures inside your room by installing ducted air conditioning Sydney.
6. Start Doing Exercise
Regular exercise will improve your hormonal rhythms and
improve the quality of your sleep. Choose the right type of exercise for your
level of stress. Yoga, Tai Chi, or other types of energy exercises are good for
those of you who are stressed out, and vigorous exercise for those of you with
low stress.
Also, if possible, exercise in the morning when cortisol is
highest. Intense exercise increases cortisol, which will not be helpful in the
evening if your goal is to improve your quality of sleep.
7. Make A Routine
Sleep 8 hours each night. Try to get into this happen. Once
you develop this routine, your body will get used to it. By doing this, your
body clock will stay in balance, and you will be more alert throughout the day.
8. Do not drink caffeine after 3 pm!
When caffeine is ingested into the body, it stimulates the
sympathetic branch of the nervous system. When the sympathetic nervous system
is stimulated, the adrenal glands begin to release cortisol. Cortisol is
low-grade adrenaline.
It is also the same hormone that wakes you up in the morning
in response to light. Cortisol has a half-life of 6 hours in the body, which
means that drinking caffeine at 3 pm will cause elevated cortisol levels until
about 9 pm.
It will make it difficult for you to sleep well. Some people
may need to cut their caffeine intake back to no later than 12 pm. Eat healthy
food and stay healthy by eating balanced meals and drink lots of pure water.
Stay away from eating very late at night, caffeine as well as alcohol. Even
caffeinated drinks can cause problems.
9. Do Routine Work
Try and do the same things each night before you retire. Take
a bath in the evening then lie on the bed to listen to soft music. Sometimes,
read or even do gentle exercise. Then make sure at some point you have complete
silence. This routine works like a charm!
10. Write Down Your Thoughts
One of the best advice, keep a notebook next to your book. It
is advised because usually at night, all sorts of things run through my mind.
By writing them down, it gives you peace of mind to know they are all there on
that piece of paper when you are ready to address them again the next morning.
11. Invest in a good mattress
It's so important to a good night's sleep. When you shop for
one, insist on trying it out first and get a patient salesperson. My husband is
very particular about beds, and it takes him a while to make a decision. He
always has made an educated one, however.
Post a Comment