How to Sleep Well at Night?

A good night's sleep can help you to make your mind fresh, which help to make you energetic & make your brain sharper. So it's very much important to ensure proper sleep. You are astonished to know that most people are suffering from insomnia due to some specific reason. By solving these you can easily boost up your sleeping habit both sleeping quality & quantity.

The benefit of good sleep:

Boost up your mood: One large research showed that, when you have insomnia, you're five times more likely to developed depression & anxiety. Proper sleep can make you refresh.         

Sharp your brain: Well sleep plays a big part in both learning & memory. Without having a well sleep, it's tough to focus on something.       

Make your heart healthier: While you sleep, blood pressure goes down. Inadequate sleep may lead to increase blood pressure which leads to stroke & heart disease.       

Control your blood sugar level: Well nighttime sleep help you to maintain your blood glucose level.  

Improve germ-fighting: Lack of sleep can change the immune response of your body. If you don't sleep properly your body's defense mechanism doesn't respond properly & you easily get sick by the normal pathogen. Proper night sleep can boost up your body's immune system.               

Help to control your weight: Lack of sleep may lead to obesity.    

To meet up this benefit you've to follow some routine. In today's content, I'll try to give you some basic tricks which help you to sleep well at night. Thus you can get more energy to do your daily work.

Exercise regularly:

You can't believe how effective exercise is!

Just a 5-minute exercise can trigger an antianxiety response in your body. 

Parasympathetic nervous system help to relax your body by exercising & ultimately help to sleep well.

Regular exercise help to reduce your body's cortisol level, which help to decrease blood pressure

Some studies have been found that that exercise can be an effective therapy for insomnia.

National Institute of Health & American Heart Association recommended at least 1minutesute of exercise a week for a healthy life. You should remember, you want to get optimum sleep at night and for this, I suggest you exercise regularly. But never exercise close to your bedding time because body temperature becomes higher about 4 hours after you finish your exercise. Higher body temperature interferes with your ability to sleep well.    

Exercise regularly

Take a shower:

A night shower can help you to drift off. Body temperature is playing an important part in regulating cardiac rhythm, which tells the body when to feel sleepy. During the day, body temperature naturally raises. Swing helps to reduce this temperature, make your body cool off & trigger sleep. You can do it an hour or a half before sleep.

Besides, you can wash your face in your nighttime shower, which helps you to clear your skin & reduce breakout & also give guard against wrinkles.    

Change you eating habit:

This is very much confusing, whether or not eating before bed has to boost up your metabolism or if it increases caloric intake & can make you obese. But it's true that, if you are eating a larger dinner right before bed, this can lead to weight gain & affect your cardiovascular system. It can also cause heartburn which may ultimately disrupt your sleep. For this reason, some researchers recommended that eating dinner at least two hours before sleeping may helpful to adding well sleep.

You can eat an apple, a piece of potato, or something simple but clean before sleep which helps to sleep well. I ensure you this doesn't lead to bad habits or weight gain. 

Set up Bedroom environment :

Several factors must be ensured to sleep well at night. Those are-

Noise: Try to make your bedroom free from outer noise. Noise must hamper your sound sleep.

Temperature: This is another factor & the most important one. Most people prefer to sleep in slightly 65 degrees Fahrenheit with adequate ventilation. If you wake up shivering or drenched in sweat, you can't sleep properly.   

Bedding: This is another factor. Just check up on your bedding materials is this comfort or not. If the bedding is too hard it may hamper your good sleep.

Try to avoid blue light:

The body has an internal clock in the brain which regulates your Circadian rhythm. Circadian rhythm needs signals from the external environment. When you get blue light in daylight it helps to stay alert while improving performance & mood. When you get dark, the pineal gland secretes melatonin which tells your body to get tired & sleep, but blue light from your electric devices such as computer monitors or modern light bulbs plays an effective inhibitor of melatonin production which ultimately reduce both the quality & quantity of sleep. Melatonin suppression in the evening also causes various health problems including metabolic syndrome, obesity, cancer & depression. So try to avoid blue light in the evening. You can use blue light blocking glass or a red or orange reading lamp that doesn't emit blue light & help melatonin production.  

Avoid such habit 

Increase exposure to daytime light:

Natural sunlight or bright light during the day helps to keep your Circadian rhythm healthy. It affects an, keeping you to stay aware & telling your body it's time to sleep. Researches be has found that daytime bright light exposure improves sleep quality & quantity at nighttime.  If you have insomnia, I think this is the best natural therapy to reduce your insomnia.

 Reduce stress:

Stress affects us both emotionally & physically.   The right amount of stress is positive which helps to keep you alert & energetic. Too much stress however can make us tense & anxious. Which ultimately change your sleeping habit & cause sleep problem. So try to reduce stress and ensure better sleep.  To reduce the stress you can follow these tips:

• Exercise regularly
• Eat healthy diet
• Get adequate sleep
• Learn to say no
• Laugh more & more
• Reduce unrealistic expectations
• Avoid smoking
• Listen to music

Following these, you can easily reduce your stress level & you sleep well at night. 

Try to manage your stress (photo)

Finally, I want to say that,  sleep is a part of your daily routine. You can't skip it. If you try to skip it, it may cause severe effects both on your mental & physical health. So try to get adequate sleep at nighttime. It may help to make you energetic.