Can't sleep at night? Try these easy remedies

Getting enough sleep at night is as important as regular exercise and eating a balanced diet. A good night's sleep helps in preventing Depression, reduces stress as well as the risk of weight gain, leads to more social and mental intelligence, and improves the immunity system.

Research has proved that the best time for going to sleep is from 10pm to 4am. Going to sleep at this time enables you to get the sleep for 7-8 hours, which is generally recommended for a healthy person. 

If you are suffering from insomnia or you can't sleep at night then, here are some of the tips that you can use:-

1. Avoid alcohol and consumption of caffeine:- 

Avoid consumption of alcohol and products containing caffeine before going to bed as their consumption can significantly worsen sleep quality. A study found that alcohol consumption at night decreases the nighttime melatonin production and leads to disrupted sleep patterns. Also, when caffeine is consumed in the day, it stimulates your nervous system and may stop your body from naturally relaxing at night.

2. Exercise regularly:-

A study found that exercise is the best way to improve sleep and health. It has all the aspects to improve sleep and to reduce the symptoms of insomnia. Regular exercise in the day time is generally advisable to improve sleep. But also it should be kept in mind that exercise is good but you should not do it just a few minutes before going to bed as this may adversely affect your body.

3. Avoid these activities in bed:-

A bed is a place to sleep only and should be used exclusively for this purpose only. You should avoid other activities like using mobile phones, watching television, movies or web series, or maybe reading books, etc, as these activities keep your mind alert and active for a long period that ultimately affects your sleep. You should stop doing all these activities particularly using your mobile phone at least 1 hour before you are going to sleep. 

4. Reduce daytime naps:-

While short-time naps in the daytime are beneficial, long or irregular naps during the daytime may adversely affect your sleep. One study found that people having short naps for maybe 30 minutes or less can enhance brain function, longer naps can harm your health as well as your sleep quality. If you are facing trouble while sleeping at night you should shorten or stop daytime napping.

5. Stop overthinking:-

One reason for irregular sleep is overthinking. It means that your mind is continuously working actively in thinking maybe about past, present or future activities, due o which your mind is not getting relaxed and that's why you cannot sleep. Avoid overthinking, as whatever has happened in the past is now gone and can't be changed, and no one knows what is going to happen in the future so avoids its tension also. Take a deep breath, Live in the present and try to relax and for this maybe meditation is the best remedy.

6. Take a relaxing bath:-

Another popular way for better sleep is having a relaxing shower or bath before going to bed for sleep. A study found that a hot bath 90 minutes before bed improves sleep quality and help people get more sleep. If you don't want to take a full-body bath at night, you can simply bath your feet in hot water, this can help you to relax and improve your sleep.

7. Adjust your bedroom environment:-

Many people believe that the bedroom environment and its setup are key factors in getting a night of good sleep. Some of these factors are room temperature, internal and internal lighting, internal and internal voice, and furniture arrangements. A study has found that bedroom temperature affects sleep quality more than any other factor. 

8. Avoid consumption of liquids just before going to bed:-

This is the most common mistake done by most people. You consume liquids just before going to bed, you show the symptoms of Nocturia. Nocturia is a medical term that simply means excessive urination during the night. However, this may vary as some people are more sensitive than the other. It is generally advisable to not drink liquids at least 2 hours before going to bed.

AT LAST

Sleep is very important for a physically as well as mentally healthy life. So try to sleep for 8 hours continuously without waking up in between. 

 If you are facing a problem of less or irregular sleep or you are facing insomnia, you must follow these easy and effective tips, they'll definitely gonna help you. Do tell me in the comments below whether these tips helped you or not?