#8hrssleep

[vikrantbhagat]

10 proven healthy tips for better sleep.

3MEDS

Falling asleep may seem like an impossible dream when you’re awake at 3 a.m., but good sleep is more under your control than you might think. Following healthy sleep habits can make the difference between restlessness and restful slumber. Researchers have identified a variety of practices and habits—known as “sleep hygiene"—that can help anyone maximize the hours they spend sleeping, even those whose sleep is affected by insomnia, jet lag, or shift work. Sleep hygiene may sound unimaginative, but it just may be the best way to get the sleep you need in this 24/7 age. 

Here are some simple healthy tips for making the sleep of your dreams a nightly reality:

1. Exercise: Staying physically active every day with activities at your fingertips such as walking, running or swimming, provide us with three key benefits in order to get a good night’s sleep: when you are tired from exercise you fall asleep faster, get a higher percentage of deep sleep and wakes up less frequently during the night.

2. The bed is only for sleeping not other things:  The rest of activities such as lying on it to watch TV, read social networks, check email or play on mobile, tablet or laptop does not bring any factor positive if we want to sleep better at the end of the day.

3. Hours and routine:  To get a good night’s sleep we need to organize our sleep and do it responsibly. You have to go to sleep at the same time each day and wake up at the same time, as much as possible. Training our body for sleep will also make us sleep more quickly and wake up fresher.

4. Farewell to tobacco:  Smoking is a great enemy of rest, apart from our health in general. Nicotine causes an effect in our body that makes it difficult for us to fall asleep easily.

5. A good resting area: 

 The place where you sleep should be a temple of tranquility and silence. The mobile, laptop or television should be outside the rest area. Ideally, it should be dark, relatively cool and as calm as possible. The room should be tidy and with few objects around to facilitate that peaceful environment that requires a good night’s sleep.

6. Less caffeinated drinks: The coffee , tea or soda can apetecer much throughout the day but caffeine will cause us more trouble sleeping at night and also increase the need to wake up to pee at night.

7.  Sleeping pills are not good allies either: Try to avoid sleeping pills and consult a specialist for the most effective way to take them for the shortest period of time possible.

8. Drink less alcohol:  Alcohol depresses the nervous system, which helps you fall asleep. However, this effect disappears within a few hours, which causes us to wake up several times throughout the night, preventing a good sleep. In addition to this, alcohol magnifies snoring and other breathing problems related to sleep.

9. Siestas yes, but short: Sleeping is beneficial to continue with energy the rest of the day, but not if they are extensive. A maximum of 20 minutes will feel great. More, it will only prevent us from falling asleep at night.

10. If you can not get  to sleep , get up: Staying in bed after 20 minutes of going to sleep is an indicator that we are not relaxed and therefore, it will cost us to fall asleep. Get up, go read a little, and then go back to bed. Going round and round in it for hours will not speed up the process.

Conclusion

Sleep plays a key role in your health.

Insufficient sleep to an increased risk of obesity by 89% in children and 55% in adults. Getting less than 7–8 hours per night increases your risk of developing heart disease and type 2 diabetes.If you’re interested in optimal health and well-being, it’s recommended that you make sleep a top priority and incorporate some of the tips above.

-Vikrant Bhagat

[capricornenigma]

Night Time Vibes

Am I the only one who can't go to sleep at night, without meditating? After a busy day and after so many different interactions. Its only right to give your mind sometime to slow down. Take 30 mins to yourself and just unwind. The sleep is always amazing after!

[gratitudeadjustor]

Day 89: Morning Movies

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