Sleep is most important factor in determining how you live, perform, think. Around 70 million Americans suffer from sleep disorders. Around 47 million adults may be putting themselves at risk for injury, health and behavior problems because they aren’t meeting their own minimum sleep requirements.
Do you take more than 30 minutes to sleep?
Does it happen to you regularly?
If your answer is yes, you might suffer from sleep disorder or insomnia. Now insomnia is a symptom, not a medical problem. Persistent insomnia indicates that something isn’t working properly for you.
There is growing evidence that sleep disorder has bad affect on our heart and mental health. Insomnia also triggers irritation, anxiety and frequent mood swing. Here are 11 tips for a healthy sleep at night
1.Always take a bath before you go to bed.
2.Use dim lights after 8 p.m.
3.Design your bedroom in such a way that it is conducive to sleep. You should use a firm mattress and pillow at night.
4.You should not go to bed after heavy exercise. However, relaxation exercises like deep breathing, listening to soothing music helps.
5.You should not watch action packed movie, avoid intense conversations before bed time. However you can read light books which you can easily pick up and put down.
6.You should not look at the clock because it will make you anxious.
7.Avoid alcohol and strong coffee before bed time. It is found that the stimulating effect of caffeine lasts up to 12 hours.
8.A glass of warm milk or a cup of herbal tea helps you to sleep.
9.You can not force yourself to sleep. If you cannot sleep, get up after 30 minutes and do something relaxing or productive.
10.You need to practice natural stress management techniques to avoid any kind of anxiety attack.
11. If you can not sleep because of snoring of your partner, take appropiate steps.
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