Are you getting enough sleep? Or are you often up all night tossing and turning? We all know how sleep affects each one of us. Without proper sleep, your brain gets overworked and affects everything else that your body does.
If you’re having a hard time sleeping, then you might be doing something wrong. Here are some tips to remember before bedtime.
1. Don’t overeat
Going to bed with a full stomach will force your digestive system to work harder while you sleep. This can cause an upset stomach that can definitely interrupt your sleep. Research also shows that going to bed with a full stomach can stimulate brain activities that result in nightmares.
2. Don’t take a hot bath
While warm baths can help you fall asleep, this won’t be of any help if you’re climbing into bed right after a warm bath. After bathing, your body temperature is elevated, which keeps you on high alert. Timing is key. Take your warm bath at least an hour before hitting the sack.
3. Don’t exercise
Although you might not have enough time to exercise in the morning, exercising at night won’t work to your advantage. Breaking a sweat before bedtime raises your body temperature, which makes it difficult for you to doze off. If you must exercise before you go to bed, you can try light yoga poses that will help you feel calm and relaxed.
4. Don’t drink coffee or alcohol
The caffeine and alcohol content of these drinks will make it difficult for you to get a good night’s sleep. People who claim to sleep faster after drinking coffee or alcohol actually wake up earlier and sleep less. If you want better sleep, drink less before bed!
5. Don’t read or watch television
Some people say that you sleep faster when your eyes get tired of reading. The problem I had with this is that when the mind gets stimulated by what you read or watch, it becomes more difficult to sleep.
There are a lot of evening activities we do that sabotage our sleep. While we may see these things as important parts of our daily routine, we also have to be conscious of the effects they bring to our health. Keep in mind these tips to remember before bedtime and enjoy a good night’s rest!
Je, unalala usingizi wa kutosha? Au je, mara nyingi unakaa usiku kucha ukijipinda-pinda? Tunajua jinsi usingizi unavyoathiri kila mmoja wetu. Bila usingizi wa kutosha, ubongo wako hufanyiwa kazi nyingi sana na huathiri kila kitu kingine ambacho mwili wako hufanya. Ikiwa una ugumu wa kulala, basi huenda ukawa unafanya jambo fulani lisilofaa. Hapa kuna vidokezo fulani unavyoweza kukumbuka kabla ya kulala. 1. Uwe na mtazamo wa kweli Usiwe na chakula kingi Kulala kitandani ukiwa na tumbo kamili kutalazimisha mfumo wako wa kumeng'enya chakula ufanye kazi kwa bidii zaidi unapolala. Hii inaweza kusababisha maumivu ya tumbo ambayo kwa hakika yanaweza kuvuruga usingizi wako. Utafiti pia unaonyesha kwamba kwenda kitandani ukiwa na tumbo kamili kunaweza kuchochea utendaji wa ubongo unaosababisha ndoto mbaya. 2. Uwezekano wa kupata Usiogope kwa maji moto Ingawa maji moto yanaweza kukusaidia kulala usingizi, hilo halitakusaidia ikiwa utaingia kitandani mara tu baada ya kuogelea kwa maji moto. Baada ya kuoga, joto la mwili wako huongezeka, jambo linalokufanya uwe macho sana. Wakati ni muhimu sana. Chukua bafu ya joto angalau saa moja kabla ya kulala. 3. Uwe na mtazamo wa kweli Usifanye mazoezi Ingawa huenda usiwe na wakati wa kutosha wa kufanya mazoezi asubuhi, kufanya mazoezi usiku hakutakufaidi. Kuanza kuchoma jasho kabla ya kulala huongeza joto la mwili, na hivyo kufanya iwe vigumu kulala usingizi. Ikiwa ni lazima ufanye mazoezi kabla ya kulala, unaweza kujaribu mazoezi ya yoga ambayo yatakusaidia kujisikia utulivu na kupumzika. 4. Uwe na uhakika Usinywe kahawa au pombe Kofiini na pombe katika vinywaji hivi zitafanya iwe vigumu kwako kupata usingizi mzuri wa usiku. Watu wanaodai kulala haraka baada ya kunywa kahawa au pombe, kwa kweli huamka mapema na kulala kidogo. Ikiwa unataka kulala vizuri, kunywa kidogo kabla ya kulala! 5. Uwe na mtazamo mzuri. Usisome au kutazama televisheni Watu fulani husema kwamba unalala haraka macho yako yanapochoka kusoma. Tatizo ni kwamba akili yako inapochochewa na kile unachosoma au kutazama, inakuwa vigumu kulala. Kuna shughuli nyingi za jioni tunazofanya ambazo huharibu usingizi wetu. Ingawa huenda tukaona mambo hayo kuwa sehemu muhimu ya maisha yetu ya kila siku, ni lazima pia tuwe na ufahamu wa athari zinazoleta kwa afya yetu. Kumbuka vidokezo hivi kabla ya kulala na ufurahie usingizi mzuri wa usiku!