Sleep is important for different aspects of brain function Poor or insufficient sleep can negatively affect cognition, focus, productivity, and performance. Sleep well It improves problem-solving skills and boosts memory performance for both children and adults, according to a newspaper report time now news The body repairs tissues during sleep, and the brain secretes its own “memory engine” when we sleep. Many metabolic functions occur during sleep and it has been repeatedly shown that those who sleep less than 6 hours a night are at increased risk of developing BDiabetes Type 2, heart disease, or depression.
10 steps to get rid of insomnia and sleep healthily
The fact remains that many of us struggle to sleep well, and here are some tips and suggestions that you can follow to sleep better and wake up feeling refreshed..
Wake up and go to bed at a specific time each day: 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 by 10pm) helps the body develop a healthier sleep pattern.
Stop drinking tea or coffee from the evening onwards: Consuming caffeine can greatly degrade sleep quality, especially if you drink large amounts in the late afternoon or evening because it stimulates your nervous system and may prevent your body from naturally relaxing at night. Nervous then prevents sleep.
Stop using electronic devices at least an hour before bedtime: Electronic devices keep your mind engaged in a series of separate activities and do not allow it to calm down or settle down, and exposure to blue light tricks the brain into believing that daylight is still. Install an app that blocks blue light on your phone Smartphone or laptop. Stop watching TV and turn off any bright lights two hours before bed. Instead, spend the time reading or talking with your family.
Don’t take naps during the day or shorten their duration: While short energy naps are beneficial, prolonged or irregular naps during the day can overwhelm your inner clock, and leave you struggling to sleep at night.
Get rid of clutter and work buildup: Often, anxiety and feeling surrounded by things or problems that are not sorted can impair one’s sleep pattern, deal with things, sort out clutter, and sleep in a clearer and cleaner environment.
Take a warm shower an hour before bed with a glass of warm milk: Then settle on reading something soothing or calming Spend time doing something you love, such as taking care of your skin, taking a light walk inside the pool, and listening to soothing music.
Set a schedule for the next day and set appointments: When someone is anxious about the next day’s work or what they might meet at the start of the next day, sleep is affected negatively. Arrange your itinerary so you can sleep with peace of mind.
Pay attention to what you eat: Foods that cause flatulence or foods that irritate the lining of the stomach or esophagus can make you feel uncomfortable and fight acidity. List the foods your body agrees with and the foods that provoke rebellion. Stick to the plan.
Improve your bedroom environment: Eliminate external noise, light and artificial lights from devices such as stimuli. Make sure there are no harsh odors or sensory irritants in the atmosphere of the room you plan to sleep in. Make sure your bedroom is a quiet, comfortable, clean and pleasant place.
Eliminate sleep disturbance: Visit a doctor and undergo prescribed examinations if advised to do so. An underlying health condition may be the cause of your sleep problems as well. All sleep disturbances cannot be taken lightly. Some sleep problems such as apnea cannot be taken lightly.
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