It is often enough to respect a few rules to regain the pleasure of good night sleep. How to get a good night sleep? Sleep disorders are not inevitable. If you are not getting a good night sleep, then you are going to suffer in many ways. In addition, lacking from sleep better trigger many health hazards. So, to sleep better, we mean to have a good night sleep, you actually need to follow some tips. Obviously, there is something which is indeed the positive effects for better sleep. These are in fact: room comfortable and to avoid drinks and so forth.
Follow our tips to get back to good night sleep. Yes, if you follow our tips, then you can easily win over the sleep disorder. After all, many people are suffering from a sleep disorder.
Best Effective Tips On Good Night Sleep
Coffee fans will be disappointed, so it’s better to have your last espresso after lunch. Similarly, for tea and cola drinks, it is preferable to stop them after 4 pm. Furthermore, it has been proven that caffeine shortens a good night sleep time. This indeed indicates that caffeine affects good sleep. Instead, drink a herbal tea of soothing plants (linden, verbena, chamomile or orange blossom, but also passionflower, valerian, hawthorn and hop), or a glass of warm milk that has a sedative effect.
No Sport In The Evening
Sporting activity is excellent for health, but it is better to plan your jogging, gym or swimming session in the morning or during lunch break rather than in the evening. Indeed, from 7 pm, the body temperature starts to drop, a sign that the body is preparing for rest. By increasing the heart rate, sports practice maintains higher body temperature and awakens the body, disrupting the biological rhythm. If your schedule does not allow you to practice during the day, take a warm shower, and wait at least 2 hours after the end of your session to go to bed. Thus you will get a good sleep indeed and you can avoid sleep disorder.
A Light Dinner
Difficult digestion interferes with sleep. So avoid heavy dinners before going to bed. Avoid red meat, spicy dishes also. Choose raw vegetables, white bread, pasta, fish and vegetables, and all dairy products that contain tryptophan, an amino acid that is a precursor to serotonin, a hormone for tranquillity and sleep! Finally, eat dinner as soon as possible (ideally two hours before bedtime) because digestion increases body temperature. Thus you can avoid sleep disorder and have a good night sleep. After all, better sleep is always the prerequisite to keep fit and healthy.
A Warm Bath To Help You Get Good Sleep
Do you take a hot bath in the evening to calm down and prepare for a good night sleep? Error! Error! When it programs itself to sleep, the body lowers its internal temperature. You should, therefore, go in this direction, and instead offer yourself a warm bath (or shower), 37°C maximum, to soothe yourself.
Respect Your Good Night Sleep
Do you have trouble falling asleep at night? Perhaps, quite simply, you are missing your sleep time, because you want to see the end of the film, to finish your book or because you are with friends. Since sleep is systematized in cycles of about an hour and a half, if you miss your “train”, you need to postpone for the next one! So you may turn around and go back to your bed without being able to hang up the cars! In the same way, it is useless to lie down with the chickens if you do not feel tired, you will not be able to fall asleep! When your eyes tingling, yawning and shivering, then it’s time, go to bed! Then, try to go to bed and get up every day at approximately the same time as possible. If you mishandle your sleep rhythm (bed 11 hours on weekdays, 4 hours in the morning on Saturdays, get up at 2 p.m., etc.), it will be more and more difficult for you to sleep well and avoid sleep disorder.
Watch Out For The Screens
Some activities severely disrupt a good night sleep, if it is fragile. Avoid television, video games, smartphones. These devices, in fact, emit a blue light close to daylight that will trigger the mechanisms of awakening. It is, therefore, better to stop them at least an hour before going to bed to sleep well. Although there are now many “blue light” smartphone applications, it is better to ban screens in the bedroom. Thus you can get better sleep.
Forget The Worries
Taxes, accounting, copies to correct, forget it! At least 1 hour before going to bed, put yourself in a good sleeping mood: do something you enjoy (meditation, knitting, painting, reading) and put aside your “to-do list”. Also, marital disputes should be banned! Nothing like that to get angry, then go back to the pillow and sleep badly!
Your Bed Room For Good Night Sleep
It is in fact essential to respect the role of your room, it is a place to sleep better, not a multi-activity room! On the other hand, we don’t say no to hugging and sexual intercourse, which increases oxytocin levels. Moreover, this love hormone helps reduce stress by lowering the level of the stress hormone cortisol.
A Room At The Right Temperature
In your room, ideally, lower the temperature to 19°C and sleep better with your feet warm! Scientists have just demonstrated that warming the extremities promotes the vasodilation of small vessels and therefore, blood circulation. This in fact contributes falling asleep well. Dare to rehabilitate socks in bed!
Black And Silence
To get a good night sleep better, it is better to plunge your room into complete darkness: close the shutters, invest in blackout curtains or put on a sleep mask. Silence is also required to ensure a restful well sleep. If your neighbours are loud or your spouse snores, then invest in earplugs.
A Good Mattress For A Good Night Sleep
It’s hard to have dream nights when you sleep on a deformed mattress or when the slightest movement of your roommate makes you startle. A mattress can be changed every 10 years, how old is yours?
Good Night Sleep Of Pregnant Women
In the third trimester sleep is often disrupted. Small pregnancy pains can cause discomfort, back pain, acid reflux, baby’s movements, etc. Feel free to talk to your midwife about it, who will give you some postural advice to help you sleep better during pregnancy, including investing in a breastfeeding pillow. You can also practice sophrology or yoga.
At last, it is to be said that if you follow our tips, you will obviously get a good sleep. In fact, you will be able to sleep better. In addition, you are obviously aware that better sleep keeps you away from many health-related disorders like High Blood Pressure, Stress, and etc. Goodnight sleep also Improves Memory and reduces the chance of diabetes etc.