Sleep is one of the most important things you can do for your body. Getting enough rest makes you healthier both mentally and physically, so getting quality slumber really matters. During sleep, the body repairs itself and work to support healthy brain function. If you want to fall asleep better–and faster–follow these 12 tips.
12 SLEEP TIPS TO NEVER OVERLOOK
1 – Get more daylight
Increase your exposure to bright light during the day. Your body keeps time itself naturally with what is known as your circadian rhythm. This clock tells you when to stay awake and when it’s time for sleep. Exposure to sunlight or bright light during the day keeps your circadian rhythm on track, helping you fall asleep easier.
2 – Cut the blue light
Reduce your exposure to blue light before you head off to bed. Exposure to light at night confuses your circadian rhythm, making it harder to sleep. Your brain thinks it is still daytime, so it reduces hormones like melatonin which helps you to relax and rest deeply. Blue light, which is emitted in large amounts by devices like smartphones, is the worst for this. Turn off devices at night, and put down the screens for an hour or two before bedtime.
3 – Rethink your afternoon java
Reduce caffeine intake late in the day. When consumed too late in the day, caffeine stimulates your nervous system, which stops you from sleeping as easily. Caffeine can stay in your blood for almost eight hours, so try to avoid it after around 4pm, especially if you’re sensitive to it. Switch to decaf in the evenings.
4 – No naptime for better nighttime sleep
Reduce naps during the day. A short power nap can be a good thing, but if you’re taking long or irregular naps during the day, this could have an impact on your slumber quality. Being asleep during the day can confuse your internal clock. If you find napping makes you sleep worse, cut them out. If, however, you still sleep well at night, a nap is perfectly healthy.
5 – Set a schedule
Try to go to bed and wake up at consistent times. Your body’s circadian rhythm works on a loop, aligned with the sunrise and sunset. By sleeping and waking at the same time every day, you can aid your sleep quality. Try to go to bed at the same sort of time every night, and get up even if you don’t have anywhere to be, so you stay on a schedule.
6 – Add some weight
Invest in a Corala blanket from https://www.coralablanket.com/. These weighted blankets are designed to swaddle you as you rest, making you feel very relaxed. As you relax, you’re more likely to drift off to sleep and sleep more deeply.
7 – Take melatonin
Take a melatonin supplement. Melatonin is a key sleep hormone to tell your brain when to fall asleep. A melatonin supplement can be used to treat insomnia and help you fall asleep faster, making you feel more energized the next day. You may need a prescription for this, so speak to your doctor before taking anything.
8 – Nutritional supplements
If melatonin doesn’t work, try another supplement. Ginkgo biloba, glycine, valerian root, magnesium and lavender could all help. Only use one supplement at once, and be sure to ask your GP about any supplements you’d like to try.
9 – Avoid alcoholic beverages
Don’t drink alcohol. You might fall asleep easier after a few beers, but alcohol actually means you won’t rest as well. Alcohol causes and can increase symptoms like sleep apnea, snoring or disrupted sleep patterns. Alcohol also alters your melatonin production, meaning your body’s natural rhythms will be altered.
10 – Optimize your bedroom for sleep
Prep your bedroom ready for sleep. Having your bedroom aimed at creating the optimum sleep environment can help you doze off faster. Temperature, noise, lights and even the arrangement of your furniture can change the way you sleep.
Try to minimize the amount of external noise that reaches your room. Hang blackout curtains to block out light from outside Inside the bedroom, remove or cover any artificial lights, like standby lights and alarm clocks.
Keep your bedroom quiet, relaxing and a great place to curl up for a long rest. Cool temperatures seem to be easier to relax in, too, so try and keep the room cool for bedtime.
11- Skip the late night eats
Don’t eat late at night. Eating too late can make your sleep less restful, as it can impact melatonin production. Eating a high-carb meal around four hours before bed can help you sleep better, but much later can mean your body is concentrating on digestion instead of sleep. For others, low-carb meals are better for sleep, so find what works for you.
12 – Establish your best sleep routine
Find a relaxing pre-bed routine. Some relaxation techniques before bed could help you battle insomnia and improve your slumber. Try a few strategies, like relaxing music, reading a book, taking a warm bath, breathing exercises or meditation.
The Bottom Line on Better Sleep
You deserve your slumber–every minute you’d like to get. These tips can help you form new habits. And that’s when you will begin to feel the results of consistent sleep.
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Kulala ni mojawapo ya mambo muhimu zaidi unayoweza kufanya kwa mwili wako. Kupumzika kwa kutosha kunakufanya uwe na afya nzuri kiakili na kimwili, kwa hiyo, usingizi mzuri ni muhimu sana. Wakati wa usingizi, mwili hujirekebisha na kufanya kazi ili kuendeleza utendaji mzuri wa ubongo. Kama unataka kulala vizuri na haraka, fuata vidokezo hivi 12. 12 MAONO YA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA KWA K Mwili wako hujipima mwenyewe kwa njia ya kawaida kwa kile kinachoitwa mzunguko wa siku. Saa hii inakuambia ni lini unapaswa kukaa macho na ni lini ni wakati wa kulala. Kuangaliwa na jua au mwangaza mkali wakati wa mchana hufanya mzunguko wa maisha ya kila siku uwe sawa, na kukusaidia kulala usingizi kwa urahisi. 2 <unk> Punguza mwangaza wa bluu Punguza mwangaza wa bluu kabla ya kwenda kulala. Kuangazwa na mwanga usiku huharibu utaratibu wako wa maisha, na kufanya iwe vigumu kulala. Wakati ubongo wako unafikiri bado ni mchana, hupunguza homoni kama melatonin ambayo husaidia kupumzika na kupumzika kwa kina. Nuru ya bluu, ambayo hutolewa kwa kiasi kikubwa na vifaa kama vile simu mahiri, ni mbaya zaidi kwa hili. Zima vifaa vyako vya kompyuta usiku na viondoe saa moja au mbili kabla ya kulala. 3 <unk> Fikiria upya kinywaji chako cha alasiri Punguza ulaji wa kafeini mwishoni mwa siku. Unapokunywa usiku sana, caffeine huchochea mfumo wako wa neva, na hivyo kukuzuia usingizi. Caffeine inaweza kukaa katika damu yako kwa karibu saa nane, kwa hiyo jaribu kuiepuka baada ya karibu saa nne jioni, hasa kama wewe ni nyeti kwa hilo. Badilisha kwa decaf jioni. 4  Usitumie wakati wa kulala usingizi ili ulale vizuri usiku. Punguza wakati wa kulala mchana. Kulala usingizi mfupi kunaweza kuwa jambo zuri, lakini ikiwa unalala usingizi mrefu au usio wa kawaida wakati wa mchana, hii inaweza kuwa na athari kwa ubora wa usingizi wako. Kulala wakati wa mchana kunaweza kuharibu saa yako ya ndani. Ikiwa unapata kwamba kulala usingizi kidogo kunakufanya ulale vibaya zaidi, uache. Hata hivyo, ikiwa bado unalala vizuri usiku, ni vizuri sana kulala kidogo.  Jitahidi kulala na kuamka kwa wakati uleule. Mzunguko wa mwili wako wa mchana na usiku hufanya kazi kwa mzunguko, ukipatana na kuchomoza na kutua kwa jua. Kwa kulala na kuamka wakati uleule kila siku, unaweza kuboresha hali yako ya usingizi. Jaribu kwenda kitandani wakati huo huo kila usiku, na kuamka hata kama huna mahali pa kuwa, hivyo kukaa juu ya ratiba. "Kama vile, ""Kupiga kura"" ni njia ya kuvutia ya kuvutia ya kuvutia ya kuvutia ya kuvutia ya kuvutia ya kuvutia ya kuvutia ya kuvutia ya kuvutia ya kuvutia ya kuvutia ya kuvutia ya kuvutia ya kuvutia ya kuvutia ya kuvutia ya kuvutia." Vitambaa hivyo vimeundwa kwa njia ya kwamba vinakufunika unapopumzika na kukufanya uhisi utulivu. Unapopumzika, huenda ukalala usingizi na usingizi zaidi.  Melatonin:  Melatonin:  Melatonin:  Melatonin ni homoni muhimu ya usingizi ambayo huambia ubongo wako ni lini unapaswa kulala. Melatonin inaweza kusaidia kupunguza usingizi na kufanya iwe rahisi kulala, na kufanya iwe rahisi zaidi siku inayofuata. Unaweza kuhitaji dawa ya matibabu, kwa hiyo wasiliana na daktari wako kabla ya kutumia dawa yoyote. 8 <unk> Viungo vya lishe Ikiwa melatonini haifanyi kazi, jaribu kiungo kingine. Ginkgo biloba, glycine, mizizi ya valerian, magnesiamu na lavender zote zinaweza kusaidia. Tumia tu kiboreshaji kimoja kwa wakati mmoja, na hakikisha kuuliza daktari wako kuhusu kiboreshaji chochote ungependa kujaribu. 9  Epuka vinywaji vyenye kileo Usinywe kileo. Unaweza kulala usingizi kwa urahisi baada ya kunywa bia chache, lakini kileo kwa kweli humaanisha kwamba hutapumzika vizuri. Alkoholi husababisha na inaweza kuongeza dalili kama vile apnea ya usingizi, kunung'unika au kuvurugika kwa mifumo ya usingizi. Alkoholi pia hubadili uzalishaji wako wa melatonini, ikimaanisha kwamba mdundo wa asili wa mwili wako utabadilishwa. 10  Fanya chumba chako cha kulala kiwe tayari kwa ajili ya usingizi. Kufanya chumba chako cha kulala kiwe na mazingira bora ya kulala kunaweza kukusaidia kulala usingizi haraka. Joto, kelele, taa na hata mpangilio wa fanicha yako unaweza kubadilisha njia unayolala. Jaribu kupunguza kiasi cha kelele za nje zinazoingia chumbani mwako. Weka mapazia ya giza ili kuzuia mwanga kutoka nje, na kuondoa au kufunika taa za bandia, kama vile taa za kusubiri na saa za kuamsha. Jitahidi kuweka chumba chako cha kulala kimya, kitulivu na mahali pazuri pa kupumzika kwa muda mrefu. Joto la kawaida la chumba cha kulala ni la kawaida, kwa hivyo jaribu kuweka joto la chumba hicho kabla ya kulala. 11- Kuepuka kula usiku wa manane Usile usiku wa manane. Kula chakula cha jioni sana kunaweza kufanya usingizi wako usiwe na amani, kwa kuwa kunaweza kuathiri uzalishaji wa melatonini. Kula chakula chenye wanga mwingi saa nne kabla ya kulala kunaweza kukusaidia kulala vizuri, lakini baadaye inaweza kumaanisha mwili wako unazingatia kumeng'enya badala ya kulala. Kwa wengine, vyakula vyenye wanga wa chini ni bora kwa usingizi, kwa hiyo tafuta kile kinachokufaa. 12  Fanya ratiba yako bora ya kulala Tafuta ratiba ya kupumzika kabla ya kulala. Mbinu fulani za kupumzika kabla ya kulala zaweza kukusaidia kupambana na kukosa usingizi na kuboresha usingizi wako. Jaribu mbinu kadhaa kama vile kupumzika, kusoma kitabu, kuoga, mazoezi ya kupumua au kutafakari. The Bottom Line on Better Sleep Unastahili usingizi wako - kila dakika unayotaka kupata. Vidokezo hivi vinaweza kukusaidia kujenga mazoea mapya. Na wakati huo ndipo utaanza kuhisi matokeo ya usingizi thabiti. "Kama ""kitu cha kawaida"" cha chakula cha jioni, unaweza kuunda chizi ya Cheddar, ambayo ni moja ya aina za ""kitu cha kawaida"" cha chakula cha jioni." "Kama ""mti wa daylilies"" unaonekana kuwa na uwezo wa kuambukiza, ni nini kinachohusika?" - 02 14 2024