There is nothing like getting a good night sleep. Waking up refreshed, energized, and be ready to take on the world is the ideal feelings that we all would love to have.
This challenge is that in our modern society, millions of peoples are suffering from sleeping deprived and chronically to the deleterious effects of having low quality sleep.
It may be creates a negative impact on the health at both physical and emotional level. Before getting to anything wrong here’s some solution of how you can solve sleeping disorders.
1. Know the value of sleep
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This fact is a little unusual, but probably the most important. Many people are negligent about getting to enough sleeping because they truly don’t understand about the benefits they’re getting from it.
2. Get more sunlight during the day
One of the most important things that induce great sleep is your body’s natural secretion of the hormone called melatonin. Melatonin is produced through the pineal gland in your brain and sends the signal to regulate the sleep-wake cycle in to the body.
3. Avoid the screen
This is likely the thing you may do to improve your sleep timing immediately. The artificial blue colour produced through electronic screens into your body to produce mostly daytime hormones (like cortisol) and disturbed your body’s natural preparation for sleep.
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Laptops, televisions, smartphones, etc are kicking out a sleep-sucking blue spectrum emitted of light that can give you major sleep problems.
4. Use high quality magnesium
Magnesium is the bonafide anti-stress mineral. It helps your body to optimize circulation and blood pressure, balanced blood sugar, relaxing tense muscles, reduce pain, and give calm to the nervous system. Yet, because it has so many functions, it’s also tends to get depleted from our bodies rather fast.
5. Have a high protein, low carb snack close to bed time
If you want to get truly silence and restless sleep, then one of the worst things you will do is eat just before bed. Give your body a solid 90 minutes before heading get to bed after eating. This is really true if you are eating carbs snacks because the inherent blood sugar spike will may be cause a sharp drop in blood sugar later and if you happen to be asleep when this hypoglycaemia can hits, it will likely wake you up and give you difficulties falling back to asleep.
If you feel this you can need to have something quickly before bed (again at least 90 minutes) then go with the high protein food. The amino acids in the protein food can actually add in getting a more beneficial to your sleep.
6. Get to bed at the right time
This is a key solution that, you can literally get amplified benefits of sleep by sleeping at the right time. It’s been shows that you get the most significant hormonal secretions and recovered by sleeping during 10 pm and 2 am. This is what this call Money Time.
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You can get the most rejuvenating effects during that time, and any sleep that you can get in addition is a bonus for you. That’s based on the seemingly lost realization that we are a part of nature, and when the lights gone on the planet, that a time for us to turn down too.
7. Be early to rise
Source: Doctorshealth.com
Naturally one of the best things you can do to improve your sleep is to get up early. This definitely goes back to the fact that humans have certain patterns of sleep and wakefulness that we only found a way to override those things.