Lack of enough sleep has a lot of negative effects on your healt.
It can affect your concentration, mood, and memory.
It may even boost your chances of getting depression, obesity, type 2 diabetes, heart disease and high blood pressure.
By following these simple tips, you can improve your sleep quality and wake up feeling rested and refreshed each morning.
Remember, a good night's sleep is essential for overall health and well-being.
1) Taking drinks
Taking drinks such as warm milk or chamomile tea or tart cherry juice.
Warm milk contains chemicals that mimic tryptophan in the brain and help with the sleep-wake transition by building serotonin.
Chamomile tea contains flavonoids that interact with benzodiazepine receptors that are found in the brain and are involved in the sleep-wake transition. Lastly, tart cherry juice supports melatonin production and helps in a healthy sleep cycle.
2)Exercise
Physical activities improve sleep.
It is good to avoid working out 2 hours before bedtime so that your body can get enough time to sleep and relax.
3) Keeping cool
Staying in a cool environment helps improve your sleep pattern. People who experience hot flashes at night should keep the room cool and wear cotton or breathable fabrics to bed.
4)Avoid using your phone in bed
This means avoid using your phone or looking at screens for at least 5 minutes before bed.
5) Take a hot shower at the end of the day
Taking a warm shower relaxes your mind and body muscles.
6)Relaxation techniques
Meditate for at least 10-15 minutes before going to bed.. Clear your mind of any stress.
Keeping your mind calm and relaxed will automatically send a message to the brain that you want to enter sleep mode this will make sleeping easier.
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Benefits of having a better sleep