Did you know Top 20 Tips for Better Sleep ? – Health care

Top 20 Tips for Better Sleep

how to sleep better at night naturally | united healthcare choice plus | regular exercise

different Tips for Better Sleep
different Tips for Better Sleep

 

1. Low Power

The soft green light from a cell phone, tablet, or digital clock on your bedside table can impair your sleep.

Tip: Turn off the TV, computers, and other sources of blue light an hour before you go to bed. Cover any displays you can close.

2. Nix Naps

You will get better rest at night. But if you have to snooze when the sun rises, keep it for 20 minutes or less. Sleep at the beginning of the day.

Tip: Overcome the afternoon decline by taking a short walk, a glass of ice water, or calling a friend.

3. Block Your Clock

Do you look at it several times a night? That can keep your mind running and thoughts about the future, which can keep you awake.

Tip: Put your alarm clock in the closet, under your bed, or turn it off.

4. Try a Leg Pillow For Back Pain

Your lower back may not hurt enough to wake you up, but minor pain can disrupt deep, relaxed sleep stages. Put a pillow between your legs to better align your hips and compress your lower back slightly.

Tip: Do you sleep on your back? Put a pillow under the knees to relieve the pain.

5. Put Your Neck ‘Neutral’

Blame your pillow if you wake up tired with a stiff neck. It should be the right size – not too fat and not too flat – to support your neck curve when resting on your back. Do you sleep on your side? Align your nose with the center of your body. Do not rub on your stomach. It twists the neck.

Tip: Use good posture before bed, too. Do not rub your neck to watch TV.

6. Close Your Mattress

Sneezing, sneezing, and biting due to allergies can lead to blindness. Your mattress can catch the cause. Over time, it can become infested with mold, dust mite droppings, and other substances that cause allergies. Close your mattress, box springs, and pillows to avoid them.

Tip: Airtight, plastic, dust-resistant covers are very effective.

7. Keep Your Bed For Sex

Your bedroom should feel comfortable. Don’t sit in bed and work, go online, or watch TV.

Tip: The best sleep temperature for most people is between 68 and 72 degrees.

8. Stop Your Body Clock

Sleep and wake up at about the same time every day, even on the weekends. This cycle will allow your mind and body to adjust to being on a healthy snooze schedule. Over time, you will be able to memorize quickly and get a good night’s rest.

Tip: Get out of the light for 5 to 30 minutes as soon as you get out of bed. Light tells your body to move on!

9. See Caffeine Hidden

Morning coffee is good for most people. But as soon as the clock strikes during the day, avoid caffeine in food and drink. Even small amounts of chocolate can affect your ZZZs later that night.

Tip: Read labels. Some painkillers and weight loss pills contain caffeine.

10. Train Yourself Wisely

Regular exercise helps you to sleep better – as long as you do not get too close to bedtime. An explosion of energy after exercise can keep you awake. Be prepared to complete any vigorous exercise 3 to 4 hours before bedtime.

Tip: Soft exercises, such as yoga or tai chi, are best done just before you hit the bag.

11. Eat It At Night

Do not eat heavy meals and large meals too late. They overeat your digestive system, which affects how you sleep well. Have a light cereal dinner with milk or crackers and cheese instead.

Tip: Finish eating at least an hour before bed.

12. Rethink Your Drink

Alcohol can make you sleepy during sleep, but be careful. After its initial effects have worn off, it will cause you to wake up several times overnight.

Tip: Warm milk and chamomile tea are the best choices.

13. Look at When You Drink

Do you want to reduce your chances of having a night trip to the bathroom? Do not drink anything for the last 2 hours before bedtime. If you have to get up at night, it may be hard to fall asleep right away.

Tip: Keep the night light in the bathroom to reduce glare.

14. Lower the Lights

Immerse yourself near your home 2 to 3 hours before bedtime. Low light levels indicate that your brain is making melatonin, a hormone that causes a person to fall asleep.

Tip: Use a 15-watt lamp if you are reading an hour before bedtime.

15. Silence Sound

Drop tap, nearby traffic, or a noisy dog ​​can leave you asleep. And if you are a parent, you may be more aware of the noises at night when your children are older.

Tip: Use a fan, air conditioner, or white noise app or machine. You can also try connecting the ears.

16. Reduce Smoking

Nicotine is a stimulant, like caffeine. Cigarettes can keep you awake and make insomnia worse.

Tip: Many people try several times before they kick the habit. Ask your doctor for help.

17. Beds For People

Cat or dog movements at night can shorten your sleep. They can also bring allergies such as fleas, fleas, dander, and pollen to your bed.

Tip: Ask your veterinarian or animal trainer how you can teach your pet to live happily in its crib.

18. Free Your Mind

Set aside any activity, heart-to-heart talk, or complex decisions 2 to 3 hours before bedtime. It takes time to turn off the “sound” of the day. If you still have a lot on your mind, write it down and leave it overnight. Then, about an hour before hitting the sack, read something calm, meditate, listen to cool music, or take a warm bath.

Tip: Even 10 minutes of rest does make a difference.

19. Use Caution With Sleep Pills

Some sleeping pills may be addictive, and they may have side effects. Ideally, pills should be a temporary solution while making lifestyle changes to get better Zzzz. Ask your doctor what is OK.

20. Know When To See Your Doctor

Let them know if your sleep deprivation lasts a month or more. They can check to see if a health condition – such as acid reflux, arthritis, asthma, or depression – or whether medication is part of the problem.

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