Sleep is one of the basic requirement of our body. A good night sleep is very important for proper functioning of body and mind. During sleep our body recovers and maintains itself. All fitness goal is directly related to sleep.
However due to fast and busy modern life many people are deprived of sleep. This leads to tiredness ,low productivity and even long-term chronic disease. From this blog I want to share with you some do's and don'ts to have a best sleep each night.
Don'ts
1. Irregular sleep timing
Irregular sleep timings disturb our body biological clock. It affects our sleep, mood, hunger and heart function. Hence it is always recommended to sleep and wake up almost the same time. You should not sleep a lot in day 20 to 30 minute nap is enough.
2. Wrong posture
Many people nowadays don't care about proper posture and sleep however they want. This directly affect the sleep quality. If you are sleeping 6 to 8 hours a day and still and do not feel restful you may be sleeping in wrong posture.
The ideal position to sleep is on the left side as it has numerous health benefits. However, people with back pain should sleep on back as it keep spine straight.
3. Sleep inhibitors.
People have you habituated to drinking for 2 to 5 cup of tea or coffee and most likely to face sleeping problems. It contains caffeine which excites the brain. This should not be consumed before 8 to 10 hours before sleep time.
Exercising close to bed time can act as sleep inhibitor. As our mind and body gets excited after workout session. There is no doubt exercise helps to sleep better but it should not be done at least four hour before sleeping.
Sleeping in empty stomach and eating too much both can also hamper the sleep.
4. Using electronic gadgets before sleep
The blue light emitted from gadgets screen also hamper the sleep at as it reduces melatonin (up to 50 percent) that regulate sleep pattern which makes us difficult to sleep. However many people who cannot leave there a gadget one hour before sleep should enable blue light filter in their gadget.
Do's
1. Prepare your room
Sleeping in clean and well managed room can enhance its quality. Mattress also matters it should not be too hard or too soft. Prayer for wearing loose cotton cloth during sleep. Your room should be quiet and dark before sleep as dark as you couldn't see your hand.
2. Feet massage
It is a simple acupressure technique which help us to sleep faster and deeper. Just wash your feet, dry it and massage it with oil for sometime. There are many points on our feet with directly connects to brain massaging it calm down and relax the brain.
3. Make proper bedtime routine
A simple bedtime routine will prepare your body and mind for good night sleep. Before 1 hour sleep make your room techfree zone. You can go for a bath to cool yourself. In this time you can read book, schedule the next day or do nothing.
You can have a glass of milk before sleep as it induces sleep and supply energy for long time at night.
You can try these do's and don'ts to sleep like a baby every night.
Tags:
Health and fitness