Tips For Good Sleep in Night

Tips For Good Sleep in Night – Many people suffer from insomnia before eventually fell asleep uneasily. This can lead to frustration, due to less hours of sleep can make you feel tired and like grumpy the next day. Often lack of sleep can also cause a number of health problems. Because it is recommended for adults to quality sleep for 7 hours at night. But you do not need to worry, because there are many things you can do to increase your ability to fall asleep faster, both short term and long term. Here are tips and how to be able to fall asleep quickly and soundly :

Tips For Good Sleep in Night

  • Keeping the right room temperature.

Cool and dark bedroom will help you to fall asleep faster and sleep better. Wearing a blanket is one way to maintain body warmth. If you suffer from hot flashes or night sweats, there are things you can do for the body to feel cool. Cooling mattress pad can keep the body temperature down and pull perspiration from the skin.

Tips For Good Sleep in Night

  • Turning off all lights and electronics.

A dark room will make the brain think that it is time to sleep, so it releases hormones that induce drowsiness. If the room is too bright and staring at the television screen could delay the release of this hormone, and can prevent sleep. To overcome this, keep your bedroom as dark as you possibly can and turn off all electronics at least one hour before bedtime. Avoid putting clock noiseless and easily visible, as this will add to the anxiety if you’re a hard bed and staring at the clock already midnight.


  • Using comfortable  pillows and mattress.

The beds were uncomfortable can make it difficult to fall asleep. Think to replace pillows, mattresses and even your sheets with new ones with a more comfortable and soft.


  • Using the scent of essential oils.

Something like the smell of essential oils can help relax your body and mind. According to some studies, the essential oil of lavender is the first to encourage restful sleep. Drops lavender oil on a cloth and under your pillowcase. You can also dilute a few drops of oil into the water, and place it in a diffuser in your bedroom.

Tips For Good Sleep in Night

  •  Taking a bath with warm water.

taking a bath with warm water before going to bed is one of the methods that have been tested to make asleep faster. The first because the bath helps reduce stress and help clear the mind. And the second, a hot bath will raise your body temperature, and then fell rapidly when finished. This will trigger the body to release hormones that cools when it’s time to sleep. Bathe during 20 minutes into the warm water, can add oils like lavender and chamomile.

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  • Do some stretching.

Doing simple stretching before bed can help release tension in the muscles and makes the body feel relaxed to sleep. In fact, a study conducted by the Cancer Research Center in Seattle found that women who stretches the body for 15 to 30 minutes before going to bed, sleep problems decreased by 30%. Try lying on your back in bed or on the floor, and bend the right leg as if trying to touch your knees to your chin. You should feel the stretch in the hamstring and lower back. Hold this position for 15 to 20 seconds, then repeat with the other leg. Sit in a cross-legged position, place your right hand on the floor next to you and lift your left hand above the ear. Tilt the body to the right, shoulders down on the floor, hold for 10 to 15 seconds and then repeat on the other side.

Tips For Good Sleep in Night

  • Dreaming.

Think of something a relaxing or pleasant in the mind can be a great way to distract you. Think of the sea, rainbow, an island, or anything that can make you feel happy and peaceful. A more elaborate version of this is to think of a scenario or imagine the activities that you like. Imagine yourself as a superhero or a celebrity, or think about playing in a room together with animals you prefer.


  • Reduce intake of caffeine.

If you are having problems with sleep continuously, it may be time to reduce your caffeine intake. Caffeine can survive in the body for up to five hours after consumption, so it is best to drink coffee to last about an hour lunch time.


  • Exercise regularly.

Sports can do as much as 3 to 4 times a week can help to easily fall asleep, as well as significantly improve the quality of your sleep. Try sports such as aerobics, walking, swimming or cycling, as well as many health benefits. Exercise in the morning, if possible three hours before bedtime.

Tips For Good Sleep in Night

  • Set the sleep schedule.

Setting up a schedule of well-defined sleep can actually help to regulate your sleep patterns. Try to get up and go to bed at the same time every day, at least on weekdays. Along with time, this will allow your body clock naturally recognize when it’s time to go to sleep, thus helping you to fall asleep faster.


  • Visit a doctor.

If some tips on ways to quickly fall asleep above are not helpful, and you fear the chances of suffering from insomnia or sleep apnea, it may be time for you to consult a health care professional. They can assess your sleep patterns and determine the best course of action, which can be anything including taking prescribed sleeping pills.

Tips For Good Sleep in Night

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