Better sleeping tips ~ Total Health Solutions (Unit of Catch Creative Concepts)

Better sleeping tips

Better sleeping tips ||
One of the most important things you can do for your overall health and well-being is to get a good night's sleep. Adequate sleep gives your body the time and strength to recover from the stress of the previous day, and helps keep you alert and able to focus throughout the day ahead. If you've already figured out how to fall asleep, but you can't sleep well throughout the night (for example, turning over all night, or falling asleep more than once), a number of things like: There are things you can do to ensure a peaceful night's sleep.

Good sleep habits are essential for overall health and wellness. Doing a few things can help you fall asleep faster, get a deeper sleep, and stay active throughout the day. If you eat a good diet and exercise every day, inculcate good sleeping habits, then it is good for you.

Get sleep at regular time.
Go to sleep at the same time every day and wake up in the morning. Sleep and wake up should be done on weekends and holidays also like school or work day. Try to stick to an hour of your normal schedule.

Establish consistent, relaxing habits at bedtime.
Don't do anything 30 minutes before going to bed. Don't watch TV or use electronic gadgets. Keep phones, tablets and game consoles away. Avoid exercising and playing at bedtime. Do things that relax your mind, like reading a book or listening to relaxing music.

Create a space that is just for sleeping.
As much as possible, try to create a comfortable, dark and quiet place to sleep. Keep room temperature cool, less than 70F (24C) degrees. Remove electronic devices from the room. try to minimize potential disturbances that disrupt sleep, such as noise or movement of people in the room

Eat something light before sleeping.
Eating something light before bed can help with sleep. It is good to eat milk, curd, cheese, khichdi, crackers or fresh fruits. Make sure it doesn't contain high amounts of caffeine or sugar. Avoid overeating at bedtime. Eating too much before sleeping can cause heartburn, making it difficult to sleep.

Avoid consuming caffeine after 4 pm or between the hours of 6 hours before bedtime.
Many foods and beverages contain caffeine. As you probably know, soda, coffee, tea and energy drinks often contain caffeine. Some juices, chewing gum and candy bars may also contain caffeine. Some medicines may also contain caffeine.

Exercise during the day, but avoid strenuous work at bedtime.
Getting physical activity during the day can help you get a good night's sleep. Try exercising in the morning or afternoon. Do not engage in intense physical activity at night, especially just before bedtime.

Take sunlight during the day.
Gets good sleep/wake up early in the morning by taking sun or walking in light during day time. Stay out in the sun for a long time, especially in the morning. Keep a dim light at night and turn off electronic devices 1-2 hours before bedtime.

Take naps during the day, so that there is no disturbance in the middle of sleeping at night.
Many people find that taking a 20-30 minute nap makes them feel comfortable and more energized. Taking a nap is especially important for young children and adolescents who need more sleep. Patients with sleep disorders may become more agile after taking a short nap. However, taking naps can interfere with a good night's sleep. Don't take naps late in the day, and if you have trouble sleeping at night, avoid naps.

Get up instead of lying on the bed.
If you still can't sleep after 20-30 minutes, it may be helpful to get up and do some relaxing activity. Read a book, listen to relaxing music, drink some warm milk, or try deep breathing or meditation. Keep the light low. Do not turn on the TV or use your smartphone or any other device. The blue light from electronic devices can make it difficult to fall asleep. When you feel like falling asleep again, go to bed.

Common sleep questions

If you don't sleep earlier, can you get enough sleep later?
Unfortunately, if you don't sleep first, you can't make up for that sleep later. And sleeping too much does not make you sleepy. Sleeping less one day and sleeping too much the next can alter the body's natural cycle of sleeping and getting up. This can lead to sleep problems or poor sleep. As much as possible, try to get to sleep on a set schedule and get the recommended hours of sleep each day.

How much sleep do babies need?
How much sleep each person should get varies by age. Toddlers and teens need more sleep than adults. How much sleep each person needs to function optimally varies slightly from person to person.

General guidelines for the recommended hours of sleep per day by age:


Good sleeping Hours

Newborn (0-3 Months)

14-17 Hrs

Infant (4-11 months)

12-15 Hrs

young children (1-2 years old)

11-14 Hrs

Infant school going young children (3-5 years)

10-13 Hrs

School going children (6-13 years old)

9-11 Hrs

Teenagers (14-17)

8-10 Hrs

Adult (18 )+

7-9 Hrs

*** Suggested limits are based on total sleep time over a 24-hour period, including naps during the day.

Are you in the habit of getting less sleep?

Everyone needs some sleep for optimal physical, mental and emotional health. You might feel like you're able to function well with less sleep, but you probably don't function as well as you could.

Do you wake up early in the morning or stay up all night?

The body works according to the sleep-wake cycle, which is called the circadian rhythm. Biological and environmental cues help regulate this cycle. Genetic, hormones, and other physiological factors help move the cycle in one direction or another. So, if you have a habit of waking up early in the morning or staying up all night, there is probably some truth to it. However, behavior and environment can also affect the body's circadian rhythm. Sleeping under the lights, as well as the light from electronic devices, can make it difficult to fall asleep at night. Waking and sleeping habits, physical activity during the day, and what you eat and drink can all affect the sleep-wake cycle.

Do phones and electronic devices really affect sleep?

Blue light from phones, TVs and other electronic devices can interfere with sleep. This is due to the effect of blue light on the circadian rhythm. Being exposed to light helps in the regular production of the sleep hormone called melatonin. Sunlight or dim light during the day and darkness at night is important for keeping the body's internal clock in time. Exposure to blue light at bedtime lowers melatonin, alerts the body, and changes the sleep-wake cycle that can make it difficult to fall asleep. Staying in blue light at night also does not help in getting good sleep. For good sleep, switch off electronic devices 1-2 hours before bedtime.

Does wearing a heavy blanket make you sleepy?

Early studies on the benefits of sleeping with a heavy blanket have mixed results. More research is needed to know whether sleeping with a heavy blanket can help people get sound sleep. Heavy blankets can be dangerous for young children and babies should not be covered in heavy blankets. If you do wear a heavy blanket, make sure it isn't too heavy or you might get too hot. There should be a slight pressure on wearing the blanket, but it should not happen that your body cannot move. Patients who have medical problems or have problems with breathing, circulation or body temperature should not use heavy blankets unless advised to by a physician. Before using a heavy blanket, talk to your doctor to see if it's safe.

Does counting down make you fall asleep quickly?

If counting down relaxes you and takes your mind off worries, it might be a good idea to try it. But counting down does not make everyone sleepy and it may be that by doing so, someone gets sleep late. Sleep experts often recommend relaxation techniques, such as deep breathing, guided imagery, and muscle relaxation to induce sleep.

Garcinia Cambogia

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