How To Get Better Sleep Naturally?

 

"How to get enough sleep?", Is a very common issue that most of us face, according to a report more than 17% Americans don't have enough sleep(7-9 hrs) and that may be due to different reasons like stress, busy routine, jet leg, a health condition, medication, anxiety, or depression etc.

In medical terms, such condition is known as Insomnia and as a result of insomnia we face different problems such as obesity, heart disease, high blood pressure, accidents and diabetes etc.People spend alot of dollars on different sleeping pills and drugs in order to get sleep, but all such products has chemicals which have many other side effects on your body, plus it's not a permanent solution and it's also a unnatural way to get sleep.

But if you are looking for a natural way to get better sleep(7-9 hrs), then congratulation you are at right post, as today here I am sharing with you the 9 simple rules  to get enough sleep, must follow these rules and also share it with your friends in order to get better sleep naturally at night.

TIPS FOR BETTER SLEEP

As sleep is as just important as diet and exercise for maintain healthy lifestyle.So, everyone must be slept around 7-9 hours per night to maintain good health.

Here are the following rules or tips to improves your sleeping routine with some positive lifestyle changes and consistent sleep habits to get enough sleep naturally. 

REGULAR SLEEP SCHEDULE

Decide when you have go to bed and wake up hours, then set a alarm on your mobile that remind you about bedtime.Such routine make you mentally ready to get better sleep.

GOOD SLEEP ENVIRONMENT

Keep your bedroom neat, clean, comfortable and also maintain room's temperature about 19 degree Celsius. Plus also use a quality mattress and bedding.All these things make you feel more comfortable and relax to get better sleep.

UNPLUG 

Unplug or switch off the mobile, laptop and TV before bed, use bed only for sleep and make your bedroom cool, dark and quiet that will help you to get bet better sleep.

Actually the light emitting through these device makes your brain to thick as it's day time and keep you awake, plus this light also cause different health issues like vision problem, headache etc.

GO TO EARLIER SLEEP

Go to bed earlier, will helps you to awake up earlier in morning, helps you to have a morning walk that makes your whole day best, plus also set a good routine for you that finally helps you to go bed earlier to get better sleep at night naturally.

AVOID A BIG MEAL AT BEDTIME

Avoid eating a big meal at bedtime, because as a result of beg meal, a hormone called melatonin release in some extra amount that increase the blood sugar and insulin level, which in result regulate your sleep and awake cycle.

Therefore don't go to bed with full stomach or hungry, and try to limit diet at night to get proper and better sleep naturally.

AVOID STIMULANTS

Don't drink caffeine, alcohol, sugary or energy drink before bed, as all such thing makes you more active, therefore avoid all such stimulants.Just listen the soothing sounds and imagine a relaxing scene,   to get better sleep.

MANAGE STRESS

Just 3-5 mins take deep breath in and out, that will lower stress, relax you body, and quiet you mind that will also helps you to get better sleep.

MIDNIGHT SNACK

Use sugar and salt water to fall back sleep, if you awake up at in the middle of night, that will also helps you to get better sleep.