Nowadays, a lot of people are not aware of the importance of sleep quality for their health and tonus. Sleep are not less important than the right diet and exercise. Good sleep will give you energy for a more effective workout, in addition to that better sleep help to lose extra pounds. A new study shows that, people on a special regime who sleep 8 hours a day have more chance to lose more pounds than those who sleep for 5 hours or less, even if they take the same amount of calories and have the same physical load. This type of people need to follow tips for better and comfortable sleep.
The drawbacks of bad sleep are even more. You body is like a machine need to take a rest, If you do not give your body the necessary rest, the risk for becoming sick are increased. have not enough sleep cause systemic dyspnea leads to low concentration, memory loss, high blood pressure, physical fatigue, diabetes, and heart attack. But you can avoid this. You can help yourself and regulate your sleep without resorting to addictive sleeping medications that have side effects. How? just follow these tips for better and comfortable sleep .
1- Forget the afternoon nap
Scientifically is proven that taking a nap more than 30-minute can confuse your inner clock and make it difficult to sleep at night. That why some people have difficulties in sleeing at night. If you can afford to sleep several times in half an hour, try! If the afternoon nap does not affect your quality of sleep, you can safely allow it from time to time, because people arenot the same in that .
2- Bedtime and getting up at the same time
The human being is subjected to “training.” If you are headstrong enough to create certain habits. It will not create for you any problems. You have to try to go to bed and wake up at the same time. From the first time, you will have to stay out of standing until late on weekends, but it will become a habit for your body gradually, you will manage your sleep, and you will not even need an alarm in the morning to wake you up .
3- A glass of fresh milk at bedtime
Surely you have heard about the beneficial influence of a glass of milk before sleep. But how that happen ? Milk helps your body to regulate the production of the hormone melatonin, who is responsible for sleep. The milk also contains the amino acid tryptophan, which reduces the risk of diabetes and increases serotonin levels to be calm and happy before sleeping .
4- Avoid alcohol
We have mention before that milk increases the production of melatonin, while alcohol decreases it.This can lead upset sleep, snoring, even nightmares. The body needs more time to process alcohol, that why its use at bedtime will not allow the body to rest and you can sleep .
5- Avoid caffeine
The favorite drink of men maybe of women too, can wake them up in the morning, but taking caffeine late in the night stimulates the nervous system and the body can not adjust to sleeping, so you have to about the coffee in the late hours. Because Caffeine breaks down for 6 to 8 hours, which means that after 15:00, it is not good to take it, especially if you suffer from insomnia. All what you have to do is replacing the second coffee with decaffeinated .
6- Avoid the late dinner
One of unhealthy and bad habit that a majority of people have is eating at bedtime. This is firslty harmful for the normal functioning of the whole organism. And secondly to sleep. Among the effects of latr dinner is the onset of heartburn, nightmare, weight gain, increased heart attack, and heart problems. So, the next time before you go to attack the refrigerator in the middle of the night, think about that .
7- Do not overlook the appropriate temperature
A lot of people does not know the right temperature for good sleep. What you do you know which is the right temperature for good sleep? According to scientists, the right temperature for good sleep is in the order of 18-20 °. But not for all people, because each organism is different and may need several degrees lower or higher temperature. So try to get the best one for you 2-3 hours before bedtime, before you ventilate your room. For sure that will not hurt you .
8- Sports during the day
The certain fact is that people who exercise regularly have a good night’s sleep and feel more better and have more energy during the day. You do not have to do a lot of strength training. Just choose some activity that pleases you. You can even start with walking during the day, and you will immediately notice the difference. Once your body used to a particular regimen, you will say goodbye to insomnia for sure .
8- Reduce the light
During bedtime do not watch TV, close the laptop, do not touch the smartphone at least 2 hours before bedtime, because blue light will make it difficult for the body to sleep. You can silence the light in the bedroom and listen to relaxing music .
Use relaxing techniques
We will also give you some relaxing techniques that can help you adjust your sleeping body. The first has a relation with breathing. Close your eyes and breathe as you work every next inhalation is deeper and exhalation longer.
The second is relaxing the muscles. Star from your toes and relax each muscle on the body. Finally, finish the relaxation with visualization. Close your eyes and think that you are in a peaceful and beautiful place its really a good way to sleep. Focus on the feeling that this place brings you. You will soon relax, and without feeling, you will sink into a beautiful dream.
In conclusion, if you want to look and feel better, you have to make sleep regulation your priority. Try to follow Even few of the tips above if you can not follow them all, make sure you will enjoy the benefits of good sleep, and you will find one of the keys to a healthy body and a strong spirit.
Can you improve your sleep?
