Along with eating well and exercising, sleeping is one of the crucial bodily functions required for healthy development and living. Although sleep is one of our basic daily needs, more than 60 percent of adults say their sleep needs are not being fully met during the week. Sleep, like nutrition and physical activity, is critical to our health, and when we don’t get enough, we sacrifice more than just a good night’s sleep. Sleep requirements vary from person to person depending on age, health, daily workload, and several others. The average amount of sleep required is however 7 to 8 hours.
Here are 10 tips that will help you sleep better by 3MEDS the best online pharmacy in India:
Since melatonin is secreted in dimmer environments, a bright light from a laptop computer or smartphones can disturb the natural sleepiness of the body as these screens emit harmful blue light. Avid mobile or laptop users should consider switching on the blue light filter on their phones(it is present in both android and iOS). Also, limit the usage of the screen during the evening and completely stop using a cell phone around 30 minutes before going to sleep.
When you’re taking care of yourself, and exercising regularly, you likely notice that you’re not only feeling better during the day but sleeping better at night, too. Exercise can provide excellent benefits for your sleep. Physical activity increases the time spent in deep sleep, the most physically restorative sleep phase. Deep sleep helps to boost immune function, support cardiac health, and control stress and anxiety. A morning jog or 30 minutes of work out at home is the way to go.
5. Healthy diet
Food is also related to sleep by appetite and metabolism. Research by Dr. Van Cauter shows that people who don’t get enough sleep are more likely to have bigger appetites due to the fact that their leptin levels (leptin is an appetite-regulating hormone) fall, promoting appetite increase. This link between appetite and sleep provides further evidence that sleep and obesity are linked. To top it off, the psychological manifestations of fatigue, sleep, and hunger are similar. Thus, when you’re feeling sleepy you might feel like you need to head for the fridge instead of a bed.
Practice a relaxing bedtime ritual. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can negate excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.