10 tips to better your sleep quality.

Did you feel sleepy after waking up in the morning or you feel that you didn't sleep well?

Then this post will help you with the 10 tips to improve your sleep.

If this sounds interesting then let's get hop into it.

Many people have the problem that they didn't sleep well at night because there are several problems that they had and they can cure that by simply changing some things in their daily routine and if they make these changes their sleep quality will be improved.

In research of Howard University, they give caloric deficit diet because to make their weight loss so the to two groups of people and in one group of people they were allowed to sleep for only 7 hours daily and another group was allowed to sleep for only 6 hours daily.

And the result was shocking that the first group that had 7 hours of sleep daily had 50% more fat loss as compared to the second group and another thing is that the first group losses fat and another group that was sleeping for 6 hours daily had muscle loss.

we take N number of supplement for fat loss but we can lose fat while sleeping many people are spending their money on an ayurvedic supplement but our sleep will cause fat loss so why to spend on those chemicals.

                       10 tips to better your sleep quality

1. EAT 2 HOUR BEFORE YOU SLEEP

When you eat your dinner your digestive system get in to work to digest the food that you had eaten and the blood of your body flows towards your digestive system and the brain and body needs oxygen that our blood contains so if you eat and sleep all the oxygen was used by your digestive system and your body and blood will not enough oxygen to repair so you will not get good sleep.

So, when you are going to bed eat 2 hours before and if you sleep empty stomach it will be great for you and if you feel hungry then eat something light not heavy but at very little quantity like lemon water or one spoon of clarified butter (ghee).

2. WORKOUT 2-3 HOURS BEFORE SLEEP

If you had a habit of walking or doing exercises after dinner then do it 2-3 hours before because when you workout you will heat up your body and produces sweat and to get a good sleep you need to cool your body to get a good sleep.

3. SAY NO TO HOT WATER BATHING BEFORE SLEEP

Many people take a bath before they get to sleep because they think it will give them good sleep but you need to take care that you didn't bath with hot water as I said already that to get a good sleep you need to cool down your body so bathing with hot water will damage your sleep quality and if you are in a cold region then you can bath with lukewarm water.

4. KEEP YOUR PHONE AWAY 1 HOUR BEFORE YOU SLEEP

Many people had the habit of using their mobile phone before they sleep and if you don't know there was a hormone MELATONIN that was affected by light if there was less light it will be more and if there was more light then there was less melatonin that will affect your sleep.

So, don't use mobile phones one hour before sleep because the light of mobile phones will decrease your sleep quality.

5. FIX YOUR TIME TO SLEEP

Make it an habit to sleep in a specific time because fixing a time to sleep will help you to get a good sleep to see when you fix a time lets say 10 pm you will go to sleep then you will wake up early and you will feel sleepy at 10 pm on the next day so it will make your sleep complete and you will feel energetic when you wake up.

6. STAY AWAY FROM MORE LIGHT BEFORE YOU SLEEP

As I already told that you had to stay away from light to increase the melatonin so you had to be in complete darken room where you sleep and if you read something before sleep then use a dim light and it will help in improving your sleep.

7. STAY AWAY FROM COFFEE, TEA AND SMOKING BEFORE SLEEP

These are the stimulants like coffee, tea, smoking as we all know about smoking causes cancer so don't do smoking it is bad for health and sleep.

Stimulants are the kinds of drugs that we use to speed up the activity of our central nervous system that's why when we feel lazy we take a cup of tea and coffee to remove that laziness so doesn't use these kinds of stimulants because it will harm your sleep.

8. SLEEP IN A SILENT PLACE

If you are sleeping with somebody who snores and that disturbs you then you need to change the room another thing was that if in your room your ac and fans produce sounds hen either change it or fix it.

When you sleep in a quieter place you will feel calm and it will increase your sleep quality.

9. DON'T SLEEP WITHOUT A AC OR A FAN

As we had discussed that to get a good sleep we need to cool down our body so if there was no fan in your room then it will heat up your body and it will decrease your sleep.

10. STAY AWAY FROM STRESS

Many people had a problem with insomnia because they think about many things when they go to bed it will be anything if you noticed when you think of something you won't get sleep and when you didn't think of anything you will get sleep.

So don't think of anything while sleep stays away from all the stress from your life don't think of it and it will improve your sleep.

CONCLUSION

These were the 10 tips to better your sleep quality implement it and you will get to see the result in your sleep quality and you will feel energetic and your brain will work more efficiently.

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