Sleep is one of the most important needs in your daily life. To stay healthy, improve sleep. Good complete sleep is fundamental for your health. If you have not slept for the required hours, it will cause many health problems. Sleeping for 6-8 hours is required for adults to stay healthy. Given are some ways that will help you to get a peaceful sleep.
1. Establish a healthy sleeping schedule
Make a routine of going to bed daily and stick to it. Be sure not to get late from 10 p.m. as it is the golden time to sleep. If you have any other activities before going to bed like yoga, massaging or any stretching then come to bed half an hour earlier. Never get late from your bed. By sticking to a routine will set up your mind to a time zone regarding sleep.
2. Eliminate blue light before going to bed
Blue light is a stress inducer. It does not stimulate sleep. If you turn on blue light before going to bed it will disturb your sleep cycles badly. It will disturb melatonin that is a natural sleep hormone. Try to avoid TVs, phones, and iPad as well. When your sleep cycle is disturbed you will not be able to get a restful sleep.
3. Relax your mind
Stay calm and relaxed before going to bed. Going to bed with stress and tensions will not help you out. Try to stay calm and peaceful. If you have any tensions in your mind, pluck them out before sleeping. Otherwise mental disturbances will not let you sleep at a good pace.
4. Stop eating at least 3 hours before going to bed
Take your dinner 3 hours before going to bed. If you have just eaten and going to bed. It will cause a lot of problems like indigestion or diarrhea. The digestive tract will remain disturbed due to the indigestion of food. So take your meals a few hours before sleeping so you can enjoy a healthy sleep.
5. Avoid caffeine in the evening
Caffeine helps you to stay active. It activates and stimulates the body cells. It is present in green tea and coffee (large amount of caffeine is present). Do not take caffeine products before going to bed. When your body cells will be activated, you will unable to sleep. Avoid caffeine before sleeping. According to thehealthycuisine.com, although coffee has many health benefits, you should not take caffeine products before going to bed.
6. Skip alcohol before bed
Alcohol intake will lead to a tight sleep in no time. But it causes a lot of problems in your body during mid-night. The sedative effect of alcohol will cause several serious problems to your body like breathing problems. It also decreases your melatonin level. It will cause restlessness during the night. So avoid it before sleeping.
7. Get a comfortable organic mattress
Make sure to use a good quality organic mattress for a comfortable and peaceful sleep. According to this review on Sleeping Ninjas, organic mattresses help you improve good sleep as compared to conventional mattress because they are made of non-toxic materials instead of harmful, synthetic chemicals. They are also very helpful in maintaining body temperature and are hypo-allergic. They are very good for people who are suffering from allergies and respiratory problems. They are very safe for newborns as well. They will maintain your body temperature by keeping you warm in winter and cool in summer. Organic mattresses will provide you very good quality and healthy sleep.
Other mattresses contain chemicals that are very toxic and give a bad odor as well. They are not comfortable like organic mattresses. They contain a lot of chemicals. A huge amount of materials including glue and polythene is incorporated in them which makes them unhealthy. They are not much durable like organic mattresses. One great con of using them is that they absorb body heat and become cold in winter; hot in summer. They do not regulate body temperature. So using these mattresses is not a good choice to get a good sleep.
8. Maintain a good room temperature
Try to maintain a suitable temperature for your room. Keep your room airy and ventilated during summers. If your room will be hot in summers, you will never be able to get a restful sleep. Try to keep your room warm in winter. Cold room in winter will make you cold. If your surrounding temperature does not counter with your body temperature you will never be comfortable. If you will not be comfortable, you will not gain a restful night with healthy sleep.
9. Avoid fried and processed foods (especially before bed)
All processed foods are very high in calories. They contain fats in large amounts as well. They will cause a burning sensation in your chest that will further lead to serious problems like heartburn. When high-calorie food is taken, your digestive system gets stimulated and active. The activation of a body system will definitely not help you to get a good sleep. If you have any digestive problem, you will have the bathroom runs the whole night. You will be unable to sleep.
10. Don’t smoke
Never smoke before going to bed. It is found that cigarette contains a lot of harmful substances like nicotine. Nicotine present in cigarettes acts as a stimulant. It increases your heart rate and alertness before going to bed. When body cells are activated you will not be able to get a peaceful and calm sleep. You will feel restless during the whole night.