A sufficient sleep is a key part of everyone’s healthy lifestyle. It not only helps to feel you better but also helps to boost your mind, keep your heart healthy. A healthy sleep is must for everyone.
If you are suffering from insomnia or you are unable to take a good healthy full night sleep. It will affect your physical health and emotional comfort. It also leads you to demotivation, irritation and many more things.
Here are some of the tips that can help you to take a good full night sleep are –
Stop taking stimulants before sleep –
Stimulants like tea, coffee should be avoided before going to bed for a better sleep. Such beverages contain caffeine which can impact on your sleep. Smoking contains nicotine which is also a stimulant and can also have an impact on your sleep.
Some supplements and medication can also affect your sleep. Try to take these things in the morning and avoid at midday and before you sleep.
set the environment –
The environment during sleep can affect your sleep such as sight, scent and sound.
melatonina is a hormone which controls the sleeping and waking up activity which is affected by light levels. Light has a huge impact on sleep. During sleep when the light is on, our brain secretes melatonin hormone which affects our sleep. So for a full night sleep, the light should be darker. The darker the room, better you will sleep. Exposing Lavender scent before bed is proved to fall asleep better.
There are many devices which generate white noise which is proved to improve the quality of sleep.
Foods and supplements can help you to get a better sleep –
There are many food supplements which help to improve sleep which can be a great help for the people who have trouble sleeping such as
Valerian roots – this roots helps to improve sleep by increasing the amount of GABA hormone in the brain.
Melatonin – this is a hormone which is used to fall asleep and to stay asleep. There are many melatonin supplements that are available in the market. You can prefer melatonina supplement which is a natural sleeping pill.
Meditate before you sleep
Daily meditation before you sleep helps to fight stress and tension from your body. It gives you relax so that you tend to fall asleep easily.