How To Get Quality Sleep, So That Your Life Happy

How To Get Quality Sleep, So That Your Life Happy

A rare adult who experiences sleep soundly. Because 44 percent of older adults to experience sleep problems. Sleeping less than 6-7 hours per day has become a bad habit of many people. When bedtime is a pretty indispensable so that the body had time to do a recovery so that have the power to run the activity all day the next day.

Dr. Jennifer Ashton said lack of sleep or not sleep soundly can be detrimental to health and reducing the harmony with a partner. Sleep disorders can be associated with various diseases, such as obesity, high blood pressure, bad mood, decreased the productivity of the well on the road, the Office or at home.

Sleep is one of the important factors that affect your health. According to a survey conducted by the Centers For Disease Control and Prevention, United States, about 40 million Americans suffer from chronic sleep disorders, and it seems not a few others out there that suffer from the same disorder.

To address this, here are some simple tips that you can follow to get a better quality of sleep, as reported by the from pages Lifehack.

1. Relax before bedtime

Relax before bedtime

Stress not only makes you sad but also disrupt the peace of sleep. Do some type of ritual pre-sleep about 10 minutes up to an hour it can relieve stress, such as relaxation with light reading, meditation, aromatherapy, light stretch, or a warm bath can also help you get better sleep.

2. A warm bath

A warm bath

A warm bath can help stabilize body temperature and make your sleep more soundly. When you come out of the shower, the brain gives an indication that it's time for you to sleep.

3. Do not insert the foot into a blanket

Do not insert the foot into a blanket

You get to sleep faster if your feet are outside the blanket. Because of biological rhythms and body temperature up and down throughout the day, this way is considered ideal because it is when the body temperature begins to drop the time before bed, cooler temperatures will trigger drowsiness. The sensation that you can when letting your feet outside the covers pretty much the same with the sensation of a warm bath before bed.

4. Avoid bright light before going to sleep

Avoid bright light before going to sleep

Blue light from the television, mobile phone, and computer can decrease melatonin hormone production in the body so you feel drowsiness difficulty thereafter. You can reduce your exposure to these rays by using dark-colored glasses.

5. Reduces lightroom

Reduces lightroom

Light triggers the brain to stay active and continue working. However, when the light began to diminish, the liveliness of the brain will also decrease. If you want to quickly get to sleep and sleep soundly, reduce exposure to light or turn off the lights of your room. If you are afraid of the dark, you can use the lights to sleep.

6. Wear fragrances

Wear fragrances

According to an article written in the Wall Street Journal, spray or applying fragrances the scent of lavender in the bed linen or the room will make you more comfortable and easily fell asleep. According to research conducted by the University of Miami School of Medicine, the scent of lavender has proven to be able to lose the rhythm of the heart, lower blood pressure and make you feel more relaxed.

7. Avoid smoking before sleep

Avoid smoking before sleep

Like caffeine, nicotine in cigarettes is a stimulant that can keep you awake at night.

8. Eat well, sleep well

Eat well, sleep well

Don't go to bed with an empty stomach, but also to avoid heavy foods before going to bed. Some foods can help sleep is a low-fat milk contains tryptophan, tuna fish, halibut, avocado, almond, egg, peach, pumpkin, walnuts, apricots, wheat, asparagus, potatoes, and bananas. Also avoid drinking too much water in the evening, because it could make you woke up in the middle of the night to the bathroom.

9. Limit nicotine

Limit nicotine

Smoking before sleep, although relaxing, actually placing the stimulant into the blood stream. The effect is similar to caffeine, nicotine and nicotine can make you woke up in the middle of the night. This must be avoided by not smoking before bedtime.

10. Avoid naps

Avoid naps

A NAP can make matters worse if you have sleep disorders. If you want to sleep, try not too long ago, just 15 to 20 minutes after 8 hours from the time of waking up in the morning.

11. Keep pets off the bed

Keep pets off the bed

Do pets sleep with you? This can make You woke up in the middle of the night because of allergies or the movement of animals. It is best to let them sleep on the floor instead of in your bed.