Wednesday , April 21 2021

10 steps to help you get rid of insomnia and facilitate a healthy sleep



Sleep is important for various aspects of brain function Poor or inadequate sleep can adversely affect cognition, focus, productivity and performance. On the other hand, good sleep has been shown to improve problem-solving skills and improve memory performance for both children and adults, according to a newspaper report. time now news The body repairs tissues during sleep, the brain secretes its own “memory engine” when we sleep, and many metabolic functions occur during sleep and it has been repeatedly shown that those who sleep less than 6 hours a night , have a greater risk of developing type 2 diabetes.2, heart disease or depression.

10 steps to get rid of insomnia and sleep soundly

The fact remains that many of us struggle to sleep well, and here are some tips and suggestions you can follow to get better sleep and wake up.,

Wake up and go to bed every day at a specific time: a routine brings discipline and helps your body set the body clock. Adjusting an improved body clock to a circadian rhythm (waking up at sunrise and sleeping at 10 pm) helps the body develop a healthier sleep pattern,

Stop drinking tea or coffee in the evening: Consuming coffee can greatly degrade the quality of sleep, especially if you drink large amounts in the late afternoon or evening, as it stimulates your nervous system and can prevent your body from sleeping at night. naturally relaxes. slept,

Stop using electronic devices at least one hour before going to sleep: Electronic devices keep your mind engaged in a series of separate activities and do not allow it to threaten or dwell, and exposure to blue light causes the brain to believe that daylight is still on. Install an app that blocks blue light on your phone Smartphone or laptop. Stop watching TV and turn off all bright lights two hours before bed. Instead, spend time reading or talking with your family,

Do not take naps during the day or shorten the duration: While short energy naps are beneficial, prolonged or irregular sleep during the day can overwhelm your inner clock, leaving you struggling to sleep at night.,

Get rid of clutter and build up work: Often, anxiety and feeling can be surrounded by things like problems that are not sorted, disrupt your sleep pattern, get things done, sort clutter, and sleep in a clearer and cleaner environment,

Take an hour before bed a warm shower with a glass of warm milk: Then read down on reading something soothing or calming Spend time doing what you love, such as taking care of your skin, taking a light walk in the pool , and listen to soothing music,

Set a schedule for the next day and make appointments: If someone is worried about the work of the next day or what they may encounter at the beginning of the next day, sleep is negatively affected. Arrange your route so you can sleep peacefully,

Pay attention to what you eat: Foods that cause flatulence or foods that irritate the mouth of the stomach or esophagus can make you feel uncomfortable and fight acidity. List the foods that your body agrees with and the foods that cause rebellion. Stick to the plan,

Enhance your bedroom environment: Eliminate external noise, light and artificial lighting from appliances such as stimuli. Make sure there are no harsh odors or sensory irritants in the atmosphere of the room in which you plan to sleep. Make sure your bedroom is a quiet, comfortable, clean and comfortable place,

Eliminate sleep disorders: See a doctor and undergo prescribed tests if it is recommended to do so. An underlying health concern can also be the cause of your sleep problems. All sleep disorders can not be taken lightly. Some sleep problems like apnea can not be taken lightly,


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