Sleep fast and Increase Sleep Quality

Tossing and turning in bed night after ? Well you are not alone . Lack of sleep is one of the major problem of urban lifestyle. The downside is that this problem brings along so many other problems . Like gain in weight , higher stress level , anxiety, dullness, hair fall are some of its' side effects. It's very hard to describe for me that how much important it is to sleep well at night . If you do not sleep well at night the next whole day will go wrong for you. You should must know that the growth of your body , repair of your body and the secretion of fat burning hormones , all happens in your body while you are sleeping at night . Bad sleep is one of the main cause of obesity . It also plays an important role to disturb our hormonal balance . So it is must that bad sleep impacts on our body very badly in the long run. Lack of rest make you craving for food . It disturbs your digestion problem and weakens immunity. It also effect on your mental health. National Sleep Foundation recommends that  9 - 11 hours sleep for school going kids , 8 - 10 hours of sleep for teenagers and  7- 8 hours of sleep for working adults is perfect .

However , when it comes to sleep , it is always about quality not quantity and that's what the blog is all about. In this blog , I am going to share with you some very effective tips that will help you sleep like a body . I will also tell you some inducing food . Not only this , towards the end of this blog I am going to share with you some really powerful tricks that will make you sleep within a few minutes . So, I would recommend you to read this blog till the end because after reading this blog tossing and turning in bed will be a problem of the past. 


No 1 . Maintain Proper Sleep Timing :- 

The first tip for a good night sleep is to maintain proper sleep timing. Studies have shown that our body and brain responds well for sleeping at the same time each day. Doing this long enough actually sets up an internal clock which will automatically help at the same time every night. On the contrary , varing your sleep timing by more than an hour can seriously disturb your sleep quality. Also the time at when you sleep matters . Every hour of sleep before midnight is the equivalent of two of two hours of sleep after midnight is not just a myth studies have proven that it is the one third of the sleep which is most important . There can be some rare days when you are off your schedule, that's understandable. But generally, try to maintain a proper sleep timing preferably before midnight. 


No 2. Put Away Electronic Device :- 

Second effective tip is to put away all your electronic devices like your phone ,laptop tv etc, at least half an hour before going to sleep , Studies have shown that Melatonin chemical that helps to regulate our sleep patterns is reduced by 50% while using electronic devices before going to sleep at night , Numerous studies save shown that the blue light from these electronic devices . disturbs your ability to relax and sleep , So as you set an alarm for waking up in morning . You can also set an alarm one hour before going to sleep so that you know now it's time for you to make your room a tech free zone . In this time you can meditate , read a book or white something .The whole idea is to prepare your body and mind for a good sound sleep.


No 3. Create an Optimal Environment  :- 

The third thing is to make just the right kind of environment for a good night sleep. First of all, prefer wearing loose cotton clothes because as compared to other fabrics, they are more comfortable for your body . The right temperature of the room is also very important. If you find that you are sweating or freezing ,you will not be able to sleep well. 18° C to 24°C  is considered to be an optimal temperature for sleep . Also make sure that your room is dark. Other factors like silence , mattress , bed also contribution to the quality of your sleep . 


No 4. Eat Right At Night : - 

Next tip is about eating right at night . Eating is actually a big factor when it comes to talk about a good sleep . A full stomach may disrupt your sleep . If you eat a heavy meal at night , it will take a long period to digest . The opposite application is also harmful for your sleep . Do not go to bed on an empty stomach . Because an empty stomach can interfere on your sleeping patterns as much as a full stomach . There are some foods which are actually rich in tryptophan that  really induce sleep . Some of these are almonds , milk , oats , moong dal , paneer , chicken , Fish and eggs . These foods help you to sleep better . There are also some foods that you should avoid at night . Like Black coffee , green tea because they are rich in caffeine that can mess your sleep quality . One study shows that consuming caffeine even 6 hours before bed time reduced total sleep time by 1 hour . These effects can be stronger on older people . Avoid them after 5 pm including alcohol. Although alcohol makes you sleep faster but it negatively effects rapid eye movement sleep , when you wake up you feel tired for that . During Rapid Eye Movement ( REM ) sleep , the eyes move rapidly in various directions. During REM sleep your brain is almost as active as it when you are awake . IN REM breathing can become fast and irregular . Drinking to much water at night is not a good idea . This is because you would not want to make late night disruptive going to the toilet . 


No 5 . Exercise During The Day : -  

My final tip is that doing some form of exercise during the day will help you sleep better at night . But make a note about the timing of your exercise . Exercising too close to your bedtime might make you too energised  to fall asleep . So make sure you keep a gap of at least 3 hours .

So I think this post is very helpful for you. Thank you very much for visiting Expert's Lifestyle page. If there is any confusion you may contact with me or comment below. I will try my best to give you a perfect solution.