How to sleep fast and well

                               How to sleep fast and well

Sleep is essential for all life created by the Lord in the world. If our sleep is not right, many diseases in the body can be easily infected. So, what do you do to sleep at night? 

1. Do you need to pay attention to the light of the evening?

 Do you miss your cell phone, smartphone, laptop? Are you grazing on the social network beyond midnight? If your answer is yes, you may have affected your sleep. 

This is because these devices emit strong blue light. When using these things at night, we feel as if we are asleep, and the light-colored light is obstructed by melatonin released into our body. 

Whenever we begin to secrete melatonin into our body, it is a gesture of time for us to sleep. It is not advisable to use digital devices that emit blue light an hour before going to bed at night. Otherwise, wearing special mirrors that block blue light or using processors that reduce this light may help you.

 Not only does it control the blue light emitted on the digital devices that are the enemy of our sleep. Reducing the use of any other electric light after sunset in the evening is more rewarding. Keep the bedroom as dark as possible. This can be achieved by using very little lighting and proper use of curtains. 

2. Serve Sleeping Time 

We can be tempted to stay awake for a long night on weekends i.e., Fridays or Saturdays. But it is best that we go to bed at a certain time throughout the week. This is because we have the same relaxation time on weekends and weekdays and help the body stay refreshed. 

Our body is more likely to be affected by the same variation on weekends and weekdays during sleep. They increase your chances of getting infected, including metabolic disorder and heart disease. Professor Van Scandsah says that staying in bed too long without sleeping on the weekend is a sign that your body needs more sleep. 

3. Make Bedroom Relaxation 

Laptops and mobile devices have turned our bedroom into a entertainment room. Experts suggest that you need to make some changes to the use of these devices if you want to improve your sleep. 

Cell phones, laptops and computer should be placed in other rooms. Also, using exclusive watches to keep the alarm can avoid the need for mobile near your bed. It is better to keep the bedroom cool because it is easy for our body to get sleep in cold temperatures. 

4. 'Morning' sunlight is essential

Our body clocks are designed to suit the sunrise and disappearance. But many of us do not get enough morning light or we get a lot of post-sunset light. The body needs to have a certain amount of morning sunlight every day.

 For example, keeping the curtains in the morning or running out of sunlight in the morning can help us get a feeling of sleep in the evening. If you do not get the morning light or the area you live in is having too much winter, it is beneficial to use light boxes that can be used to treat physical harm, such as seasonal damage. 

5. Organize the work before going to bed. 

This is a time to sleep. Reading the book, listening to the radio or music, and bathing, prepare the mind and we are ready to go to bed. '' Parents are sleeping, bathing their children and then sleeping and telling the story.

 That is the right practice. The lack of time before sleep does not help you to sleep,” says the doctor. The dinner will improve the nighttime, such as finishing the dinner on a regular basis, that is, a few hours before going to bed. 

Many of us may have realized that sleeping at night is a hindrance. But one thing you may not know is that if you drink caffeine-added drinks such as tea and carbonated soft drinks in the evening, they can make you sleepy. 

Because the impact of caffeine on our body's movement is five to nine o'clock. This is another important thing. Many people routinely drink one or two cups of wine or brandy before going to bed at night. Experts say that drinking alcohol does not in any way improve sleep. 

Alcohol can have a peculiar effect. This will help you fall asleep easily. But when you sleep at night, which can affect the quality of sleep and the quality of sleep, you will wake up; Then there is no sleep. Because of this, our body longs for rest in the daytime.

 Many people today are the problem of insomnia. Only a good, relaxed sleep will give us the impetus to be excited the next day. 

`` Some foods can lead to deep sleep. `` Melatonin, a hormone that needs to be secreted steadily, is necessary for a relaxed sleep. In addition, four important materials are needed. 

They are Tryptophan, Magnesium, Calcium; Vitamin B-6. If our sleep dissolves in half, it means that melatonin is not secreted properly. There are some foods that increase its production.

 Here are some foods that give us a steady sleep ... 

Milk and Milk Foods:

 If you drink hot milk before going to sleep, you will get a peaceful and relaxed sleep at night. The main reason for this is the calcium content in milk. Milk increases the production of melatonin hormone and tryptophan amino acid. Dairy products such as cheese, yogurt and whey are all very good for sleep. People who are obese and overweight can use low-fed milk products. 

 Seafood: 

We get the most in seafood. Gala fish and sardines in fish are very helpful for sleep. Vitamin D, omega-3 acids, good lipids, etc., can stimulate sleep. 

 Spinach: 

Dark green greens are all rich in minerals, vitamins, and tryptophan amino acid. Greens are rich in magnesium and calcium. Eating spinach at night and consuming juice can stimulate the production of Lactucarium, a milk fluid. This will bring good sleep. Some people don't eat spinach at night. They can also include spinach in their lunch.

Fruits: 

apple avocado, banana, kiwi fruit, etc., guarantees sleep. You can eat bananas after drinking milk at night. People with high blood pressure, difficult to sleep in bed; Those who fall in between sleep can eat two bananas before going to sleep. Giving a relaxed sleep. 

Nuts: 

Eating fruit, almonds, walnuts and peanuts daily can help alleviate calcium deficiency in the body. Nuts get good cholesterol, vitamin, mineral supplements and omega-3 acids. Doctors recommend eating nuts at a rate of 20 grams per day.

 In addition to the above foods, adding pumpkin seeds, oatmeal porridge, sour taste cherry fruits, legumes, beans and vegetables to your daily diet will help you sleep. It is wrong to eat these only at night. For good sleep, at the right time; It is essential to eat the right food. 

Nithyasree is also essential for a relaxed environment and relaxation. Avoid habits like alcohol and smoking. Only a good sleep will give us a beautiful, healthy dawn; a good dawn is just the beginning of a good day. We will lay the foundation for it today!