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A good night’s sleep with 10 things you need to know

Study guide




Many of us do not get enough sleep. We wake up early in the morning to get the kids ready for school or to make time for exercise before we start. In the evening we have to make our last commitments, such as taking care of work or daily reports, so we go to bed late and when we finally put our heads on the pillow, our minds are so busy with the next day that we can not have a good night’s sleep!

Rather than thinking that getting enough sleep is “a blessing in disguise,” make it a priority to get a good night’s sleep. Not getting enough sleep affects your health. Therefore, it can also interfere with your work performance, as it impairs your memory and ability to concentrate. Join us, in this article, we will discuss the reasons for the importance of good sleep and good ways to sleep at night.

Why is good sleep important?

Sleeping in our brain gives us the opportunity to relax and get away from all kinds of daily stress. Sleeping gives new life to the brain and allows it to process information.

But how much sleep do we need? Although people’s needs vary, studies show that mortality rates in adults who sleep seven to eight hours a day are lower and they are healthier than those who sleep more or less.

If you do not get enough sleep, you may experience a number of physical problems. For example, you become more vulnerable to colds and find it difficult to maintain a balanced weight because lack of sleep reduces the body’s ability to regulate appetite hormones.

Worse, there are those who sleep less than four hours or more than eight hours a day. These people are more likely to have high blood pressure, depression, diabetes, dementia and heart disease.

Your sleeping habits affect your work performance. Not getting enough sleep can affect your memory, learning, creativity, productivity and emotional stability. You may also become premature as a result of these bad sleep habits and not be able to focus properly on daily tasks.

What can disturb sleep?

Medical conditions are effective in causing sleep disorders; Conditions such as insomnia, sleep apnea or sleep apnea, or restless legs syndrome can cause long-term sleep problems. But most short-term problems are related to stress or stimulation of the brain near bedtime, due to working late or consuming caffeine or alcohol at night.

If you do not go to bed at a regular time, you will experience problems and this can become a particular problem for those who travel regularly. Not having the right sleeping environment because it is too hot, too cold, too bright, or too noisy can prevent you from falling asleep.

Ten practical ways to have a good and comfortable sleep

If you have trouble sleeping, lying on your side, or rolling over, follow these practical steps.

1. Regular exercise

Regular exercise can improve your sleep. Exercise releases endorphins, or “good mood” hormones, to help reduce stress, improve mood, and overcome anxiety as well as depression. This is only possible with 20 to 30 minutes of exercise a day.

However, limit your exercise to morning and afternoon. Doing strenuous activity two or three hours before bedtime can cause your body temperature to rise and make it harder to sleep.

2. More exposure to daylight

The more you are exposed to the natural light of day, the more melatonin your body produces. Exposure to daylight for at least two to three hours each day to get a better night’s sleep.

If you have to stay in your office, lack of natural light can make you drowsy. Go out for lunch and get some fresh air and, if possible, work by the window in your study.

3. Avoid eating heavy food before bed

You must have noticed that after eating a heavy dinner, it becomes difficult to sleep well, because the stomach is digesting food. Spicy and acidic foods, in particular, can cause heartburn, making it harder to sleep.

Light food both relieves your hunger and allows you to sleep well. Eat foods that are low in sugar, such as bananas or whole grains with milk, yogurt or granola.

4. Avoid caffeine at night

If you consume caffeinated beverages before going to bed, your sleep pattern will be disturbed due to these substances; Because caffeine stays in your body for up to 12 hours. For this reason, it is best to limit caffeine intake to the morning.

5. Reduce stress before bed

Feeling relaxed before bed is very important, so if possible, write down any source of stress before going to bed. If you have a to-do list, mark in the to-do list what you did that day, and write down what you need to do the next day. This will take the stress out of you and you will no longer have to worry about forgetting important things instead of sleeping.

6. Create a regular sleep pattern

You can increase your chances of experiencing a good night’s sleep by setting your bedtime and waking hours. It is important to have consistency in creating this pattern, so do not disturb your sleep pattern on weekend nights and do not be tempted to stay up late and wake up late in the morning.

Find your ideal sleep plan by experimenting over a week or two. Go to bed at a set time each night and go to bed before waking up. Finally, if you continue to do this, you will fall asleep and wake up at certain hours. Of course, if you have been sleep deprived for a long time, it may take longer to adjust to your new sleep pattern.

7. Follow a regular and daily routine for sleeping

Achieve the right mindset by following a regular sleep routine. For example, read a book, drink a glass of sleeping herbal tea, or go to the bathroom. Meditation and other relaxation techniques can also provide a comfortable sleep environment.

Tip: There are softwares that help you fall asleep, assess the quality of your sleep, or emit white noise to make it easier for you to go from waking to falling asleep.

8. Prepare a suitable environment

Do not use your bedroom as an environment for work or watching TV. If you use your bed exclusively for sleep, your mind and body will recognize that being in bed means it is time to go to bed.

Your room temperature should be around 180 degrees and well ventilated. Prevent any annoying noises by playing soothing music or white noise.

Use energy-saving light bulbs in the bedroom and make sure the room is completely dark after turning off the light. You can use dark curtains or a sleeping mask for this purpose. If you have to wake up at night, do not turn on the main lights, as this will cause you to wake up completely. Instead, use a bedside lamp.

9. Having a sleep registry

A sleep recorder can help identify habits that affect your ability to sleep. Keep a diary of everything you eat before bed, especially caffeine and medications.

Write down whether you have done a relaxing or sports activity; Especially if you have a stressful day, be sure to consider it. This information shows what has a positive or negative effect on your ability to sleep.

Before going to bed, write down your thoughts. Describe the duration of your sleep and how you feel after waking up. Over time, you will be able to identify patterns. Use this information to improve your sleep.

Tip: If following these tips does not improve your sleep, you should consult a sleep specialist to make sure you do not have any sleep disorders, such as insomnia, sleep apnea, or restless legs syndrome.

10. nap

Short naps boost your energy and help improve your performance throughout the day. Research shows that afternoon naps help increase productivity in the workplace. Organizations such as Google and the Huffington Post have provided rest rooms for their employees.

Tip: Long naps can make you feel lethargic, bored, and distracted, so do not take more than 45 minutes of naps. If you want to take a nap, postpone it until early afternoon. The closer your nap is to sunset, the more likely you are to have trouble sleeping at night.

Warning! This article is for educational purposes only and you should consult your doctor or specialist to use it. more information

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A good night's sleep with 10 things you need to know

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