How to sleep better and top 5 tips to make it
- 3 years ago
Tip 1 is Exercise during the day
People who exercise regularly sleep better at night and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and increases the amount of time you spend in the deep, restorative stages of sleep.
The better you exercise, the more powerful the sleep benefits. But even easy exercises, such as walking for just 20 minutes a day improves sleep quality.
It can take several months of regular activity before you experience the full sleep-promoting effects. So be patient and focus on building an exercise habit that sticks.
For better sleep, time your exercise right
Exercise speeds up your metabolism, elevates body temperature, and stimulates hormones such as cortisol. This isn’t a problem if you’re exercising in the morning or afternoon, but too close to bed and it can interfere with sleep.
Try to finish moderate to hard workouts at least three - four hours before bedtime. If you’re still experiencing sleep difficulties, move your workouts even earlier. Relaxing, low-impact exercises such as yoga or gentle stretching in the evening can help promote sleep.
2 Tip is to limit caffeine and nicotine at least 3-7 hours before going to bed
"Caffeine is a central nervous system stimulant that increases alertness and reduces sleepiness," making getting to sleep difficult, You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Caffeine enters the bloodstream through the stomach and small intestine and have a stimulating effect as soon as 15 minutes after it is consumed. Once in the body, caffeine will persist for several hours: it takes about 6 hours for one half of the caffeine to be eliminated and the caffeine can take up to 24 hours to fully leave your body. Because of this, the Sleep Health Foundation recommends that it may be wise to avoid that last cup of coffee or tea, or other caffeinated foods and drinks at least 3–7 hours before bedtime – or even stop at lunchtime if you’re having sleeping problems. This gives your body more time to process it, and may help you catch better quality sleep, wake up feeling more refreshed and be less dependent on caffeine.
Smoking is another stimulant that can disrupt your sleep, especially if you smoke close to bedtime. Smoking tobacco is incredibly addictive. This is mostly due to the presence of nicotine (a stimulant) in tobacco products. Nicotine is a nightmare when it comes to restful nights. Smokers wake up more frequently during the night. Smokers have trouble falling asleep, and feel restless in the morning. The average person loses 1.2 minutes of sleep for every cigarette they smoke, due to nicotine's stimulating and subsequent withdrawal effects.
Other 3 Tips in a video.
People who exercise regularly sleep better at night and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and increases the amount of time you spend in the deep, restorative stages of sleep.
The better you exercise, the more powerful the sleep benefits. But even easy exercises, such as walking for just 20 minutes a day improves sleep quality.
It can take several months of regular activity before you experience the full sleep-promoting effects. So be patient and focus on building an exercise habit that sticks.
For better sleep, time your exercise right
Exercise speeds up your metabolism, elevates body temperature, and stimulates hormones such as cortisol. This isn’t a problem if you’re exercising in the morning or afternoon, but too close to bed and it can interfere with sleep.
Try to finish moderate to hard workouts at least three - four hours before bedtime. If you’re still experiencing sleep difficulties, move your workouts even earlier. Relaxing, low-impact exercises such as yoga or gentle stretching in the evening can help promote sleep.
2 Tip is to limit caffeine and nicotine at least 3-7 hours before going to bed
"Caffeine is a central nervous system stimulant that increases alertness and reduces sleepiness," making getting to sleep difficult, You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Caffeine enters the bloodstream through the stomach and small intestine and have a stimulating effect as soon as 15 minutes after it is consumed. Once in the body, caffeine will persist for several hours: it takes about 6 hours for one half of the caffeine to be eliminated and the caffeine can take up to 24 hours to fully leave your body. Because of this, the Sleep Health Foundation recommends that it may be wise to avoid that last cup of coffee or tea, or other caffeinated foods and drinks at least 3–7 hours before bedtime – or even stop at lunchtime if you’re having sleeping problems. This gives your body more time to process it, and may help you catch better quality sleep, wake up feeling more refreshed and be less dependent on caffeine.
Smoking is another stimulant that can disrupt your sleep, especially if you smoke close to bedtime. Smoking tobacco is incredibly addictive. This is mostly due to the presence of nicotine (a stimulant) in tobacco products. Nicotine is a nightmare when it comes to restful nights. Smokers wake up more frequently during the night. Smokers have trouble falling asleep, and feel restless in the morning. The average person loses 1.2 minutes of sleep for every cigarette they smoke, due to nicotine's stimulating and subsequent withdrawal effects.
Other 3 Tips in a video.