Sleep is very important for everyone’s physical and mental health. A good quality night’s sleep will leave you refreshed feeling the next day. Some studies reveal that lack of sleep is associated with decreased thinking skills, concentration, and workability.
Furthermore, the lack of sleep causes increasing the risk of heart attack, obesity, diabetes, and cancer. Quality sleep means getting a good night’s sleep. To get quality sleep, find out about how to sleep tight below.
Dim The Lights
Sunlight can inhibit the release of the hormone melatonin in our brain. Melatonin is a natural hormone released in our blood during darkness and helps our body feel more relaxed and less alert.
Therefore, sleep in a room as dark as possible so that our hormone melatonin can be released. Use dark curtains, eye masks, and other equipment to create more darkness to avoid disturbing sleep.
Don’t Drink Coffee After 1 pm
Coffee consumed within 6 hours before going to sleep will affect the sleep cycle. The longer the distance between coffee consumption and our hours of sleep, the better the quality of sleep we will get.
We do have our own responsibilities and burdens that must be resolved every day but remember that our bodies need rest so we can stay fit to fulfill all those responsibilities.
Get Away Your Gadgets
Melatonin, the body’s natural hormone produced by the pituitary gland that helps you sleep. So, when you turn off the room lights and stop fiddling with your cellphone before going to sleep, your brain and eyes will start sending signals to your pineal gland to start producing melatonin. Put your gadgets on the tables far away from you.
Take A Bath With Warm Water
A warm bath makes our bodies relax. When we take a warm shower, our body temperature will increase slightly. After we get out of the bathroom, immediately dry ourselves with a towel so that the body cools quickly.
This will make the body in a state that is much more relaxed. When we are relaxed, surely we can fall asleep soundly faster than usual.
Stop Eating 2 Hours Before Sleep
The process of digestion takes a long time, and of course, you do not want to immediately rush to lie down after eating. Direct sleep after eating can increase stomach acid levels and trigger heartburn. Sometimes it can also cause heartburn, chest, and throat. Allow sufficient distance between dinner time and your sleep time.
Sleep plays a key role in your health. Other studies conclude that less than 7–8 hours per night increases your risk of developing heart disease and type 2 diabetes. If you are interested in optimal health and wellbeing, then you should make sleep a top priority and incorporate some of the tips above.