Exercising:
When you have a lot of work to do which keep you sitting for a long time with no walk or exercise, your lifestyle becomes deskbound. According to psychological research, an exercise of at least sixty minutes is necessary to avoid insomnia and broken sleep. This also increases your physical energy level. It’s good to join any sports team at your college. Regular exercising results in a better and deep sleep. You feel less sleepy during day time. If you are not in habit of doing exercise and always find it difficult to start then just start by light exercise, like walk for 10 minutes, then increasing time gradually, or twenty pushups with an increase in number per day. Yoga in evenings makes our mind relax and moderate workouts help to overcome sleep difficulties. Regular and proper exercise results in good metabolism hoist the temperature of the body and motivate your hormones. This results in boosting up your energy level.
Intake Necessary Nutrients:
If you are consuming too much fast food, it will be harder for you to have good sleep at night. Researchers of a dissertation writing service have indicated that foods with glycemic index disturb your sleep. They increase fatigue, depression, and total mood disturbance. Caffeine and sugary drinks make it difficult for you to sleep. Instead of taking soft drinks, energy drinks and coffee prefer to take fresh juices. Nutritionists suggest taking Tart cherry juice because it is anti-inflammatory and helps in sleeping. Instead of sweets, use nuts and seeds. Cookies, cakes, sweets, desserts and snacks make your sleep time shorter. Dry fruits, nuts and seeds are enriched in magnesium and increase the time period of quality sleep. Less as well as excessive intake of protein both results in sleep disorder.
Sugar intake results in more disproportionate daytime sleep. More intake of fibre helps to maintain sleep and nonrestorative sleep. It reduces daytime sleep. Vitamin B helps to reduce daytime sleepiness and helps to improve the sleeping pattern. Foods like meat, eggs, milk, cheese, beans lentils almonds, seeds broccoli, spinach, brown rice, barley and millet are the main sources of vitamin B. amino acids help to control fatigue. Meat, egg and fish are the main sources of amino acids and metabolites. Research studies show that minerals like magnesium zinc found in nuts, seeds, legumes, dark chocolate and grains help to improve sleep. Fish is the main source of Omega-3 fatty acids that reduce sleep disorders.
Follow Schedule For Sleep:
A sleep with not less than eight hours and not more than eight hours is perfect. Fix the time for sleeping to take full sleep of eight hours. Follow the same sleep schedule for weekends or just increase one hour for sleep.
Environment:
Your surroundings and environment have a major effect on your sleep. During sleep your sense of sight transfer the information of light to brain which produces sleep hormone called melatonin. In bright environments, brain produces fewer melatonin hormones and keeps you awake and alert during sleep. In dark environments, your brain produces more melatonin and you enjoy deep and sound sleep. So a dark environment is more preferable for sleep. Use low voltage night bulbs and use sleep masks. Our brain process sound during sleep as well. Block the noises that can cause a disturbance. Use earplugs.
An earplug with the ability to reduce noise reduction up to 32 decibels is always recommended. Sound machines help you to fall asleep quickly. A comfortable bed and pillow also help to fall asleep quickly and have a more sound sleep. Soft cotton bedsheets are more comfortable than slippery and shiny bedsheets. Don’t use polyester. The temperature of your bedroom plays a very significant role in sleeping. Try to make the temperature of your room comfortable. Fresh air can also be a helping tool for good sleep.
Naps:
If you are taking long naps at day time then you will suffer from sleep difficulties at night. Take nap when it is necessary otherwise leave them. If it is necessary to take nape to limit it to thirty minutes only. Do not take nap late in the day.
Sleep When Tired:
When you are in bed and not falling asleep and its more than twenty minutes, do not waste your time by staring at the clock. This will only increase stress. Get out of the bed, practice something relaxing or do healthy and good activities like reading or listen to music and come back to bed when tired. Try to adopt a healthy lifestyle, follow vigorous sleep habits. Try to follow the tips discuss above to improve your sleeping habits. If you still face sleeping problems visit a good doctor. Never compromise on your health.
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