Top 10 Practical tips to sleep early

Sleep is one of the pillars of good health, but achieving it can sometimes be difficult. In this article, I want to talk about 10 tips to get better sleep.

Keep reading if you are interested.

1- Cold room enhances sleep

For good sleep, the National Sleep Foundation actually recommends temperatures around 65 degrees Fahrenheit which is about 18.5 degrees Celsius. This is a shocking thought, this is because when we fall asleep our internal body temperature naturally drops and lowers. Sleep becomes very fickle. So if you're having trouble sleeping, consider a cool room!

2- Darkness deepens sleep

Use dark or black curtains for sleep. This is because when we are exposed to light, our bodies cannot produce melatonin. Melatonin is a sleep hormone, if you do not produce melatonin properly then you are not going to sleep well then sleeping in the light is not a good idea.

3- White Noise Machine Helps for Sleep

Use a white noise machine if necessary. A white noise machine is a device that produces a variety of sounds, such as a waterfall or wind blowing through trees, and other calming or nature-like sounds that help keep the listener calm. If you live in the city and your sleep breaks early, and you wake up in the middle of the night from outside noise, then this device will not work for you as a boon.

4- Avoid devices for good sleep

Avoid devices before going to bed, such as computers, laptops, televisions, and phones, all these devices produce blue light. The problem with blue light is that your body thinks it's daylight and because of this it doesn't know how to produce melatonin, which is why you can't sleep properly. So if you're struggling with sleep deprivation, limit the amount of time you use your device before going to bed.

There is one little thing you can do. Many phones come with blue light filters. So I just click on that blue light filter and I don't have to worry about the blue light coming out of my phone.

If you do not have any means to stop the blue light, then you can use them.
You will find many types of applications online, you can use orange glasses, you can buy them from amazon and you can buy these orange goggles.

5- Develop a sleep routine

The National Sleep Foundation recommends that you follow a sleep routine. It confuses your body when you wake up at different times. We should sleep and wake up at the same time. Like when we travel abroad we deal with sleep problems with a new schedule. This is because our body is not used to this new time zone.

6- Exercise helps sleep

Get enough exercise. Studies show that people who exercise, especially aerobic exercise, are key to achieving better sleep quality. If you're trying and having trouble sleeping, you should exercise. Start and I think it works.
On the days I exercise, by the end of the day I am exhausted and need to take my sleep and I fall asleep quickly. The time of exercise can be any morning or evening there is no problem with it .

7- Avoid Caffeine

Avoid caffeine in the six hours before bed There is actually a study on this but there are also studies that
show that caffeine and sleep are not related, so this is a bit confusing. I personally feel that there may be a relationship between the hormones or genetics of the person. But mostly it has been seen that caffeine makes it difficult to sleep, so it is advised that either does not take caffeine before sleeping and even if it is used, it should work.

8- Take Magnesium

Taking enough magnesium, consider taking a supplement or eating more magnesium because magnesium is known as a relaxation mineral, it can help your muscles relax and it can help you sleep. The problem with magnesium is that it is only available in whole foods, it is not prevalent in processed foods. Many people are deficient in it. If you think you're having trouble sleeping, you may be deficient in magnesium. Consider taking a supplement or eating more magnesium-rich foods regularly.

9- Lavender Essential Oil

Lavender essential oil This oil is known as relaxation. Some studies show that lavender inhalation can promote better sleep, they basically took a cotton ball, put it in a container, and then put a few drops of lavender essential oil on that cotton and they helped study participants. To inhale lavender oil ten times before going to bed, and definitely made a difference. Now if you have cats or dogs, be careful that the ASPCA study says that lavender is toxic to cats and dogs, so don't spread it indoors. Come and do it the same way they did in the study, put the cotton ball in the bottle and breathe।

10- Chamomile Tea

Chamomile tea has long been touted as a sleep aid but there is little research on it so I haven't found anything that is conclusive.

But research has found a strong link between chamomile tea and anxiety, so if you can't sleep because of anxiety or stress, chamomile tea might work for you.

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