Healthy Tips for Better Night Sleep.

Sleep is critical for mind and body health. Without it, the effects can be severe.

A good night's sleep is just as important as regular exercise and a healthy diet.
Research shows that poor sleep has immediate negative effects on your hormones, exercise performance and brain function.

Healthy sleep habits can make a big difference in your quality of life.

Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. This helps to regulate your body's clock and could help you fall asleep and stay asleep for the night.

If you want to optimise your health or lose weight, then getting a good night's sleep is one of the most important things you can do.

Here are some healthy tips for better night sleep.

1:- Aim For Power Hours

Sleep the recommended amount for a restorative night. That is: between 9 and 12 hours for school-aged children, 8 to 10 hours for teenagers, and 7 to 9 hours for adults.

2:- Increase Bright Light Exposure During The Day

It affects your brain, body and hormones, helping you stay awake and telling your body when it's time to sleep.
In patients with insomnia, daytime bright light exposure improved sleep quality and duration. It also reduced the time it took to fall asleep by 83%.

3:- Practice A Relaxing Bedtime Ritual

A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.

4:- Breathe Deep

Deep breathing triggers the body’s relaxation response. What’s more, inhaling can drive cerebrospinal fluid flow to help clear brain waste and oxygenate the brain.

4:- Don't Consume Caffeine Late in the Day

Caffeine has numerous benefits.
A single dose of it can enhance focus, energy and sports performance.
Caffeine can stay elevated in the blood for 6–8 hours. Therefore, drinking large amounts of coffee after 3–4 p.m. is not recommended, especially if you are caffeine sensitive or have trouble sleeping.

5:- Sleep On A Comfortable Mattresses

Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses.

Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up.

6:- Keep Cool

You just might get a better night’s rest if you sleep in a cool room.

7:- Try to Sleep and Wake at Consistent Times

Your body's circadian rhythm functions on a set loop, aligning itself with sunrise and sunset.
Being consistent with your sleep and waking times can aid in sleep quality in the long-term.

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