What is the secret to good quality sleep? In fact, many of us face problems to sleep easily, soundly and get enough sleep time. Although many people think that sleep just happens to us. However, there is one best way to guarantee the quality of sleep, which is to prepare by trying certain sleep hygiene factors.
Usually, many people tend to work and engage in energy-intensive activities (writing emails, replying to messages or making late-night calls) until they fall asleep in bed. I suggest some ways to get a good night’s sleep easily, which is done at least an hour and a half to three hours before going to bed.
So how should we prepare ourselves for sleep and what is this hygiene factor of sleep
Burn energy during the day by exercising An experiment Latest Mailing Database in 2010 found that people who exercised regularly slept from an extra 45 minutes to an hour on most nights.
Tthey were less awake than before and woke up more energized and less sleepy.1 Another study in the Journal of Clinical Sleep Medicine found that adults with insomnia were able to sleep 45-60 minutes longer each night if they exercised for 30 minutes three to four times a week.2 However, there are two caveats:
Do not exercise within two hours of going to bed. Instead, exercise in the morning and evening to release stress. If we exercise close to bedtime, it may be difficult for our body and brain to ‘slow down’ and fall asleep easily.
To see the benefits of exercise to the body one needs to exercise regularly
Exercise only occasionally. 2. Do not eat three Business Lead hours before bedtime There are many studies that show that our body cannot sleep well if we eat late at night.
Here are some tips if you are hungry in the middle of the night: If you’re hungry at night, eat a healthy snack like oatmeal with low-fat milk, and avoid heavy meals and spicy foods, which can cause discomfort and disrupt sleep.
Avoid liquid foods such as soups and milkshakes. Caffeinated foods and drinks such as chocolate, coffee, energy drinks and various diet foods that increase energy, can make it difficult for us to sleep and will cause drowsiness the next day.