SLEEP BETTER ,4 Tips to get a good night sleep

Yes sleeping routine is important. Doctors say that every two hours one of the body organs get cleansed by itself. This process will get affected if you change your sleeping routine. It is best to hit the bed around 9:30 PM and get up around 4:30 AM. Sleeping well directly affects your mental and physical health and the quality of your waking life. There is a solution. These are the few tips that will help you to sleep better at night.

AVOID EATING
Think again if you really need that last bag of chips before bed time as eating right before the bedtime will make you gassy, weaken dietary habits resulting in weight gain and poor sleep. Experts recommend your last big meal of the day should be atleast 2 – 3 hours before bedtime. This will overall increase your sleep quality, health and improve productivity through out the day.

COMPLETE DARKNESS

Human evolution have evolved us to work during the day and sleep throughout the night, this cycle causes a sleep hormone in our body to control when our body needs rest and when to wake up. Light exposure have a major role in this as light sends a signal to our brain that it is time to be alert and work. Now that we have so many lights surrounding us through out the night time also in this modern age, our primitive brains tells us to stay alert and energetic thus causing poor sleep, tiredness and lack of sleep through out the day. It is recommended that you should dim your room lighting 1 – 2 hours before sleeping to gradually tell your brain to activate tiredness and sleepiness.

NO SUGAR BEFORE BED

Late night snackingahelps you sleep better at night? Think again, eating sugary food before bed time increases blood sugar level which stresses the body internally. Some of the most common effects of sleeping stressfully are poor sleep quality, physical and mental disorder and laziness throughout the day.

EXERCISE DAILY

People who exercise atleast 20 – 30 minutes daily tend to sleep better at night. Scientists say that the body heating effect of exercising increases the temperature of the body after which when our body is cooling down the person feels tired and sleepy which helps you sleep better. One of the main reason of sleep deprivation thinking at night of stress in the next day of work, money problems and obesity. Researcher says working out helps you reduce depression and obesity which ultimately improve all the aspects of your health.