After working tirelessly throughout the day, everyone wants a good night’s sleep. So that you can prepare yourself for work again the next day. But it is seen that after sleeping he does not sleep at all. Many people suffer from this problem at some point or the other.

In this case, the question for many is how to relax your mind and prepare yourself for a good night’s sleep?

But it’s not very difficult. There are some bedtime rules that everyone can learn. Here are five tips to help you sleep better.

First, make sure you’re really tired?

Not everyone’s bedtime is the same. Everyone sleeps at the same time. But if you want to get a good night’s sleep, you first need to find out if you’re really tired. Because the eyes fall asleep easily due to fatigue.

If you have a problem with insomnia – try to spend as much time in natural light as possible during the day and start as soon as you wake up.

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Scientists have proved that it can put a person’s ‘body-clock’ to sleep early in the night.

Adequate exercise during the day is essential for sleep. However, it is better not to exercise four hours before bedtime. This is because the adrenaline secreted by the body cannot let you sleep.

If you are not a young child and have trouble sleeping, try not to sleep during the day, especially after 4 pm. This can make you less likely to sleep through the night.
Pay attention to what you are eating or drinking

Actually, the process of getting a good night’s sleep starts long before bedtime. So stop drinking caffeinated beverages at least 6 hours before bedtime.

Caffeine is something that stays in your body for at least 9 hours. So if you want to get a good night’s sleep, consider giving up tea, coffee and ‘fizzy drinks’ like Coke-Pepsi after 12 noon.

Many people cannot sleep on an empty stomach. However, sleeping with a full stomach can be difficult. If possible, eat dinner about four hours before bedtime. Avoid heavy fatty food or sugary food. This will eliminate the problem of not sleeping or not getting up at night.

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Alcohol can help you fall asleep. But your sleep will not be very deep. So-called ‘rapid eye movement’ or ‘REM sleep’ is important for human memory and learning and shallow sleep is detrimental to it. Also, alcohol causes more urine in the body, so after waking up in the night, the chances of going to the toilet are more.

do something to relax before sleeping

Before sleeping, do something that will relieve the stress of your body and mind. You need to be more discriminatory in the support you provide to other people.

Be it taking a hot bath, meditating, talking to your wife, writing a diary, reading a book or listening to music in low light.

Which music is best for sleep? In 2015, a musician named Max Richter composed 6 hours of music for sleep only after much research. Whatever song you listen to for sleep, the real condition is that listening to it removes all the stress from your mind and makes you feel relaxed.

Don’t forget the relationship between sleep and health

This doesn’t mean that you have to take a shower or brush your teeth before bed, although they are quite useful. The point is to create a perfect backdrop for sleep. Go to bed at the same time every day, avoid stimulants or alcohol before bed, focus on creating a sleeping environment at home.

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Our bedroom should be a place to sleep, nothing more. A home that’s dark, doesn’t overheat, isn’t stuffy, has no appliances or clutter.

Try to stay away from TV-smartphone one hour before sleeping. The blue light emanating from them does not let your mind sleep.

If you hear something on the radio, use a sleep timer so that it goes off at a certain time.

make your sleep a priority

You must have heard stories of successful entrepreneurs or world leaders how they stay active all day, even when they get only four hours of sleep. The truth is that most people can’t do that. Lack of sleep can have many negative effects on your physical and mental health.

If you sleep less than five hours a night, you are at increased risk of heart attack, stroke or cancer. Scientists have found that lack of sleep also shortens your life expectancy.

Get enough sleep every night and make sure you get seven to eight hours of sleep every night. This means going to bed and getting up at the same time every day. And follow this even in holidays.

Source: BBC.