Tips for better good night sleep and health benefits of Sleep for long time. Hello readers, who doesn’t like sleep, in today’s race, how can a man complete his sleep because he does not have time to complete his sleep? Orders from the boss in the office, orders from the wife or husband at home, and then the children.
For homework projects and women, then the care of the family also has to be kept in mind. So today’s blog has shared some tips for those who can complete their sleep in less time and then in such a blog they will also know what are the benefits of getting more sleep.
And for how long should we sleep, it should not be that we use to sleep the whole day on Sunday, that is not correct to get enough sleep. So let’s know about both the topics—
Tips for Better Sleep
Create and follow a daily sleep schedule. Do something relaxing before bed.
Recommended Hours of Sleep Per Day
Adult 18to60 years [7 or more hours per night]
61to64 years [7–9 hours per night]
65to100 years [7–8 hours per night]
1. Please Wash your hands and feet
Many people go to bed as soon as they come from office, but know this thing that one should never sleep in the dirt. By doing this, your sleep opens only at night and then you do not get sleep again. That’s why you must wash your hands and feet before going to bed. Apart from this, it is also necessary to keep the bed clean.
Reference: Handwashing – Why it’s important
2. Mustard oil massage
If you are not able to sleep even after being tired all day, then you can try this method.
Step 1: You should massage the head and the soles of the feet with mustard oil.
By doing this, the nerves of your head and feet get relief and you can sleep peacefully. This method is being tried for years, which you can also try to get sleep.
Mustard oil massage should be done all over the body before bath, Indian sages always advocate it.
3. Don’t think
If you have a problem with overthinking, skip thinking about the things that happened from morning to evening before going to bed.
Not only are you spoiling your mental health by overthinking, but you will also find it difficult to sleep. So avoid this situation.
Reference: Ways to Stop Overthinking
4. Don’t overeating
It is always advisable to eat light food at night(Avoid heavy of large meals within a couple fo hours of bedtime.). Actually, when you eat more than you need, then gas starts forming in your stomach or there is a problem of flatulence. Along with this, do not drink too much water before sleeping at night because you may have to get up for urination again and again, due to which sleep can be disturbed.
You should not eat such vegetables which make gas in your stomach, Indian yoga guru Baba Ramdev ji says that evening meal should be eaten 2 to 3 hours before sleeping, and further says that evening party should not join,
Famous Bollywood actor Akshay Kumar says that I have always made a rule to sleep before 10 o’clock, which I have been following for the last 30 years.
5. Take a walk
If you eat food at any time of the day, then definitely go for a walk. Actually, taking a walk after eating food helps you in digesting food, as well as it is beneficial in removing stomach related problems. If you take a walk after dinner, then walk for 15 to 20 minutes for a peaceful sleep.
says actor: Famous Hollywood actor Dwayne Johnson (the rock) says that you should not eat too much food at once, you should eat it in parts in 5-6 times.
Bollywood actresses, Shilpa Setty, Malika Arora, both believe in walking as much as you can and go out for walks after having an early dinner.
6. Exercise
Movement is a great way to exert the body and allow for better sleep at the end of the day. Regular physical activity can promote better sleep.
7. Avoid alchol
Avoid alcohol and caffeine, which can interfere with sleep. Stop drinking caffeine after late-night or earlier if you have trouble sleeping.
8. Warm Shower
If you have trouble falling asleep can try taking a warm shower before bedtime or using lavender essential oils, both are known for their calming properties.
Read
Try reading a book or magazine to relax your mind instead of watching screens.
Turn off electronic device(phone, computer)
Before getting ready for bed, put your phone away an hour in advance. Don’t watch TV before bed, or at least to limit the amount of TV you watch before bedtime.
9. Journal
The process of clearing your mind can be very therapeutic.
Health Benefits of Sleep
These 4 tremendous benefits are found by sleeping for a long time, do not know how long the slip is beneficial
Pay attention: A poor night’s sleep can make your day worse, leaving you irritable, moody, and extremely tired.
Studies show that getting a good night’s sleep on a regular basis can help with all kinds of problems, from your blood sugar levels to boosting your mood.
Here we are telling you what are the benefits of sleeping longer and what should be the right time to sleep.
10. Brain Sharp
A good sleep makes your mind very sharp, it increases your learning capacity, and memory is also sharp. Good sleep also plays an important role in concentration. That’s why one should sleep on time daily so that one can get complete sleep.
11. Heart Health
When you sleep, your blood pressure level decreases, allowing your heart and blood vessels to relax.
The less sleep you get, the more your organs get damaged and problems like high blood pressure, stroke start increasing.
Read more: How can I keep My Kidney Healthy
13. Blood Sugar Level Control
By getting good sleep, your blood sugar level remains under control. When you do not sleep properly, it is difficult for your body to respond to the needs of your cells and blood sugar level, so give yourself a deep sleep so that you can avoid sugar disease.
14. Weight Control
When you don’t get enough sleep, your body gets rest and you feel less hungry. Due to not getting enough sleep, there is a disturbance of hormones in your brain, due to which the appetite becomes uncontrollable and you feel like eating vomiting things. Eating unhealthy things at night can cause weight gain. This should be avoided.
Conclusion
The tiredness of the office throughout the day and arguments with the wife or girlfriend at home works to destroy your night’s sleep. I know that There can be many reasons behind a bad night’s sleep and surely it does somewhere to spoil your health.
It is said by doctors that 8 to 9 hours of sleep a day is very much important, which can be difficult for you to get comfortably. If you also just keep changing sides at night, then you need to follow these good tips (mention above), which will help you in getting a peaceful sleep. I am sure that if u get enough sleep, then u have a good mood and good vibes and also have a good day in office and at home also.
FAQ
How long should I sleep?
You should sleep before 10 pm. One should wake up by 4-5 in the morning, our yoga guru says that you should wake up before the sun rises, it is even more beneficial for your health.
You can visit here for more details
Reference
https://www.healthline.com/health/sleep/sleep-calculator#not-enough-sleep
https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html
Sleeping for long does not mean that you stay awake till late at night and sleep till late in the morning. This will disturb your sleep pattern and all kinds of problems will start in the body. That’s why experts also believe that, therefore experts also believe that adequate sleep is very important to stay healthy. Set your bedtime and get enough sleep daily.
