7 tips of getting a good night sleep
If you’ve been having trouble falling asleep or staying asleep, you may try these tips to help you get a better night’s sleep:
Exercise boosts the effect of natural sleep hormones such as melatonin, which tells your brain when it’s time to relax and head to bed. So that your brain and body have a chance to rejuvenate. Exercise can also help to stabilize your mood and decompress the mind, but exercising too close to bedtime can be stimulating. A morning workout is ideal.
2. A Technology-Free Bedroom
Scrolling playing games with your phone on the bed are definitely enjoyable, and it is hardly to stop. Using devices tends to delay the time when you actually go to sleep.
The blue light of technology devices disrupts the natural production of melatonin, stimulating your mind and making it harder to fall asleep. If it is not possible for you to go completely technology-free in your bedroom, try to avoid using electronics for an hour or more before you plan to go to bed.
3. At least 3 hours between your last meal and bedtime
This allows digestion to occur and the contents of your stomach to move into your small intestine. This may prevent problems like heartburn at night and even insomnia.
If you’re hungry right before bed, you can get some healthy snacks to satisfy you until the breakfast.
4. Avoid alcohol and caffeine
If you do have a snack before bed, wine and chocolate shouldn’t be part of it. Chocolate contains caffeine, so as coffee, sodas, energy drinks and green tea. The most obvious effect of the stimulant is that it can delay the timing of your body clock and reduce your total sleep time. Even some people can still fall asleep fine and stay asleep after consume caffeine, but even if that’s true, it turns out that caffeine can actually decrease the amount of the restorative deep sleep. Surprisingly, alcohol has a similar effect. People thinks it makes them a little sleepy, but it’s actually a stimulant and it disrupts sleep during the night.
Daytime worries can bubble to the surface at night. Some people experiencing symptoms of stress and anxiety find themselves unable to sleep at all, resulting in sleep disorders like insomnia. Give yourself time to wind down before bed. To relax, try deep breathing exercises. Deep breathing can be another component of meditation as well as a relaxation technique you can use anytime. The goal is to take slow, even, and deep breaths. Inhale slowly and deeply, and then exhale.
6. Take a relaxing shower
Taking a hot bath 90 minutes before bed improved sleep quality and helped people get more deep sleep. Alternatively, if you don’t want to take a full bath at night, simply bathing your feet in hot water can help you relax and improve sleep.
7. Eat Sacha Inchi Oil
Sacha Inchi Oil contains tryptophan which is an amino acid that can increase the release of serotonin. Serotonin is the key hormone that stabilizes our mood, feelings of well-being, and can help promote rest and relaxation. Sacha Inchi Oil also contains a decent level of magnesium, which could further contribute to its ability to aid in a good night’s sleep.
Apart from that, Sacha Inchi Oil is the world’s most nutritious plant based oil! It is rich in Omega 3, Omega 6 and Omega 9 which benefits to your physical and mentally health.
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Sleep and health are strongly related. Poor sleep can increase the risk of having poor health, and poor health can make it harder to sleep. Let’s practice the 7 tips for a good night’s sleep, and welcome every tomorrow with more energy!
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