From the time you have your last sip of coffee, to the number of meals you ate throughout the day, keeping your body on a pretty regular schedule can help you rest well at night....CONTINUE READING THE FULL ARTICLE>>>
Here are some things that you can do to have a sound sleep at night.
They are:
1. Eat regular meals at the right time in the day: Just like a sleep and wake schedule can help you get more slumber, eating regular meals throughout the day can, too.
Every system in our body has its own clock, so the more we can play into those body clocks, the better our body is going to function, and the better our body is going to be programmed to go to sleep at the right time.
Eating breakfast, lunch and dinner at about the same times every day so your digestive system gets used to processing foods then. If this is difficult, try setting phone alarms or marking your calendar to help you remember.
2. Stick to a sleep schedule: Waking up and going to sleep at the same time every night and even on weekends is key to getting good quality sleep.
If you wake up at 5am for work on the weekdays, you should try not to sleep too much later than that on weekends.
Sticking to a schedule helps regulate your body clock, so you can fall asleep at a certain time and stay asleep once you do hit the hay. If you’re having trouble waking up at the same time each morning, try putting your alarm clock beside your bedside, so you have to get up to turn it off.
3. Limit your siesta(nap) in the day: Naps sound good at that time, but long siestas can disrupt your sleep later on.
On the other hand, quick naps is not bad if you’ve slept poorly the night before.
Power dozing, napping no longer than 30 minutes, can increase your alertness, put you in a better mood and will not interfere with your nighttime sleep patterns.
If you sleep any longer than that, you may get into a deep sleep, feel sluggish and have more trouble waking up.
4. Switch off all gadgets and phones: Looking through Facebook pages as you’re trying to wind down for sleep keeps your mind racing, which prevents you from being able to relax.
That’s not all, the bright lights from TVs, tablets and phones is thought to suppress melatonin, the hormone that regulates your sleep and wake cycle.
You normally start producing melatonin 4-6hours before turning in for the night. So when you’re using electronics an hour before bedtime, it’s going to make it harder for your body to naturally get into the rhythm of going to bed.
It’s normal to want to wind down at night with Instagram or your favorite TV show. Just be sure you set aside all gadgets at least an hour before bedtime, or keep electronics out of the bedroom so you’re not tempted.
Thanks for reading; Like share and comment your opinions in the comments section below.