We all know health is the actual wealth. Like a healthy diet, and regular exercise, good sleep is very important to build good health. Sleeping plays a crucial role in heart and brain functioning.
It is important as according to researchers, poor sleep affects our hormones, brain function, and body function as well. Poor sleep can be the reason for weight gain. It also enhances the disease risk in children and adults. According to researchers, good sleep helps in better exercise and less eating.
But with passing days due to the rash lifestyle, and other mental stress most people face insomnia. But how will you deal with this issue? Here, in this post, we will provide you with some tips to improve your sleep schedule.
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5 Tips To Improve Sleep Schedule
Good sleep is important for health, and here we will share some tips to get better sleep.
- Avoid Consuming Caffeine Late in The Day
Caffeine provides several advantages and it is consumed by 90% of the population in the United States. A single dose of caffeine enhances energy, concentration, and body performance. But if you consume caffeine late in the day, it stimulates the nervous system. It prevents your body from naturally relaxing at night. Caffeine remains in the blood cells for 6-8 hours. So, if you drink caffeine after 3-4 pm, it will affect your sleeping cycle. Still, if you have an urge for caffeine in the evening, you can have decaffeinated coffee.
- Reduce Daytime Naps
Usually, short power naps are beneficial. But irregular or long naps affect your sleep cycle. If you sleep in the daytime, it can confuse your internal clock. As a result, you may face sleeplessness. However, studies have also proved that if you take a nap for 30 minutes or less in the daytime, it will enhance your brain function. But the nap time shouldn’t be more than 30 minutes.
- Limit Screen Time Before Going to The Bed
Presently, most people are very addicted to their phones, or laptops. But it affects your sleep cycle very much. Hence, make sure to limit the screen time like using cell phones, TV, or laptop before going to bed. The intense colors, brightness, and flashing screens stimulate the brain. As a result, you will face difficulty relaxing and falling asleep. We recommend you turn off the devices before 2 hours of going to bed. It helps to stabilize your brain and to fall asleep immediately.
- Limit Fluids Before Sleeping
To get good sleep, you must limit taking fluids at least two hours before going to bed. If you consume water or juice, you have to go to the washroom repeatedly. So, to get sound sleep, limit fluids before going to sleep.
- Create A Peaceful Environment
To get good sleep, it is recommended to create a peaceful environment. You can create a quiet, cool, and darkroom. Excess light can be an obstacle to sleep. Also, you can do some meditation or calming activities before sleeping that will promote better sleep.
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Conclusion: These are the top five tips that you can follow to get a good sleep. You won’t face insomnia anymore if you apply these methods and live a disciplined life. However, if you feel sleepless after following these methods, you may consult a doctor.