How to Sleep Better - 10 Proven Tips to Sleep Better at Night

Are You Getting the Most Out of Your 

How To Get Good Sleep At Night?







Remember that almost everything looks better after a good night's sleep

 

This blog covers good sleep tips, good sleep 

position, good sleep food, how to get good sleep at night.


    importance of sleep  

 sleep is important for recovery the night after you exercise. otherwise, your body won't have time to heal this was the most and great importance of sleep.

 sleep is very essential to having a healthy immune system. a lack of sleep can cause sickness in many different forms to boost your immunity.

 The more sleep you get the easier it is to focus during the day and get important things.

 the study proved that people get better grades in school. in fact, students who did not study, but received s full night's sleep. better scores than students who studied but get a lack of sleep.

 if you can't perfect sleep this some problems on your body impaired cognition

sleep impairs memory and your ability to process information, higher levels of anxietythe brain anticipatory reactions. they can be increasing overalls anxiety levels, depression: sleep disrupts neurotransmitters to the brain which regulates your mood, etc.

      the recommended amount of sleep (24 hours)  for better health 

if your 4 to 12 months baby can need 12 to 16 hours (including naps)

if your 1 to 2 years baby they can need 11 to 14 hours (including naps)

if your 3 to 5 years baby can need 10 to 13 hours (including naps)

if your 6 to 12 years baby they can need 9 to 12 hours

if you are 13 to 18 years you can need 8 to 10 hours

if you are an adult you can need 7 to 9 hours of sleep

* This chart study by the American Academy Pediatrics (AAP) has issued statements of American academy sleep medicine (AASM).

 good sleep tips | how to get good sleep at night.


    1: regular bedtime


        regulation is the basis for your life every work and task is perfect because this was work a regular time. The best way to get better sleep is to regular your bedtime.

        and you can apply it as a habit of going to bed at the same time and waking up at the same time, even on the weekend.

        you can choose a perfect time for bed and wake up.

2: cut-off your caffeine time


        you can drink caffeine (coffee) in the morning hours.

       avoid vigorous exercise too late in the evening.

       6 hours to go to sleep before you can stop drinking caffeine.

3: if you can problem a night sleep so please stop to nap 


4: use good pillows


         this can be the biggest impact on your sleep, once I had a high-quality bed and pillows, I was able to fall asleep right away and wake up with zero back pain.

5: you can sleep at a cool temperature setting and keep the room well ventilated


         your room was cool so your body was relaxed and you can feel sleepy but you can sleep at a hot temperature your body was a hot and warm water produs so you can not sleep well.

6: stop using devices


         before you can bad 1 houres you can stop the devices. 

7: relax and wind down


          before you can go to bad and sleep only and only 5to10 min meditation this was the best impact on your good sleep and also you can feel deep sleep.

8: turning off all the light


9: reading a good book


            turn off your devices and getting cozy with a good book is the perfect way to wind down every night and get your mind ready to sleep.

10: 5 hours before you can not an exercise 


good sleep position


1: stomach position 





               . this position helps to decrease snoring ✔️

               . can cause back pain and nerve problems ❌

               . puts a strain on the spine ❌

               . decreases blood flow ❌

2: back position 







                 . decreases the problems with acid reflux ✔️

                 . this position help to alleviate neck, shoulder, and back pain ✔️ 

                 . this position increases the snoring ❌

                 . symptoms of sleep apnea worse ❌

       

3: side position 






                    . this position was best for your sleep and overall health ✔️

                  . the spine to stay in a natural position ✔️

                  . this position help to alleviate neck, shoulder, and back pain ✔️

                  . help to decrease snoring and OSA symptoms ✔️


 good sleep food


 1: almonds


           almonds are rich in magnesium and vitamins, and magnesium is a mineral that will promote healthy sleep.

2:  oats


           oats are foods to enjoy at a breakfast, but it's also good as a night time food.

3:  banana


            bananas are full of things that help people sleep

            there is a good source of VITAMIN B6 which is used for melatonin production and this was a help to good sleep.

            the banana was a good source of magnesium and calcium they can help your body to regenerate muscles while sleeping.

4: cherries


            cherries contain melatonin, and this was a hormone in your body to produce sleep.

            melatonin helps regulate your sleep and wake cycles

            the study was founded on the melatonin content of cherries recommend eating them an hour before bedtime.


This is the 10 Sleep Hygiene Tips to Get a Better Night's Sleep to hope you like that this topic and you have better information for this blog you can watch this video.







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