Sleeping Skills

According to another research paper, individuals who workout regularly report fewer experiences of sleeplessness and they have smoother transitions between the phases and cycles of sleep. The same also helps you spend more time in the deepest stage 4 sleep, which makes you rise feeling fresh and energetic in the morning.

Exercise is also helpful in combating sleep disorders like insomnia, sleep apnea, and the difficulties in falling asleep that you experience with increasing age. Include physical exercises in your routine and remember to start light. Then you can increase your difficulty level depending on how much you take it.

If you want to sleep better, start exercising for 20 to 30 minutes for 4 to 5 times per week.

Avoid certain Consumables if you want to Sleep Better!

There are few foods and drinks that interrupt your sleeping cycles or make it hard for you to fall asleep. It is no brainer that you want to limit their intake if you are looking forward to having an improved and relaxing sleep.

Cut out Caffeine

Caffeine is a known stimulant and stays in your body for hours after you had drunk it. If you cannot cut it out from your diet, try not to have any within 4 to 5 hours before you hit the bed.

Hold your Horses on Alcohol Consumption.

Many people depend on alcohol to make them fall asleep. This works fine but takes a toll on your sleep quality. Alcohol is known to act as a stimulant after few hours of consumption and disturbs your sleep by increasing the number of awakenings. Go to Google and search for a dream cloud mattress coupon. The decreased level of alcohol in your blood also interrupts the deep sleep which it helped you with in the first place.

So it’s better to limit yourself to one or two drinks in a day to ensure an undisturbed sleep. And remember not to indulge in any drinking within three hours of your bedtime.

Nicotine Nightmare!

Nicotine is again a stimulant and known to keep you awake when you just want to sleep. So, if you do not want your sleep to be disrupted, quit smoking or at least do not smoke when you are planning to go to bed.

As a rule of thumb, avoid anything that you feel can make you stay awake at night. If you do need to indulge in them, limit them during the daytime or several hours before you go to bed.

Food items that Aid in Sleeping

The naturally occurring substances in certain foods help in bringing on sleep. You can try them out to have a peaceful sleep.

Nuts

Walnuts are known to boost the production of serotonin and melatonin and also contain traces of melatonin in it. So munching a few walnuts before bedtime can help you fall asleep.

Magnesium helps you sleep better, and you can try some almonds which are full of magnesium.

Dairy Products

Any dairy product including milk, cheese, yogurt comes with sleep boosting amino acid called tryptophan which enhances melatonin production bringing on sleep.

Leafy Vegetables

Did you know that lettuce has sedative properties? It acts similar to opium and a drink made by boiling 3-4 lettuce leaves in water for 15 minutes topped with some mint leaves can do wonders in making you sleep.

You can also try Kale, spinach, mustard greens which are rich in calcium and aid the brain in utilizing tryptophan to produce melatonin.

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