health tip sleep peacefully

    HEALTH Tip: sleep peacefully

Tips for sleeping peacefully if you are unable to sleep don't take medication take this precautions :

If people are unable to sleep they will start having sleeping pills or they use some trick to fall asleep the first thing you have to do is find a cause if you are stressed, if you are over thinking or if you had a lot of coffee and other things which is causing your lack of sleep.

If you watched laptop or mobile before sleeping you will not fall asleep also different body aches can cause lack of sleep.P people who are suffering from depression we get affected by different thoughts when did try to sleep like this.

there are many other reasons first analyze your food habits and lifestyle to find out the reason and if it's necessary to go for cognitive behavior therapy, even when this doesn't work we have to go for meditation.

Sleep deprivation does not require many tests only people suffering from SLOW Apnea required sleep studies.

The main trick to fall asleep which are used in cognitive behavior therapy are listed below :

1. When You are trying to sleep if you see at the wall clock it will be morning, but you will not get sleep, the only clock you have to take care is your internal clock. This clock dictates at what time you have to sleep and at what time you have to wake up, so while you are sleeping make sure that you do not see this clock and if you can feel the clock it increases your tension.

2. In Olden days when it's dark, everyone used to sleep but now even when the blue light from your gadgets will cause sleep deprivation as it stops the release of militant which causes your sleep even if you tried to sleep you cannot and this will increase your attention.

3. Nowadays we are used to eating at late in the night if we eat late the acid production in our stomachs will increase and cause lack of sleep so eat least two to three hours before sleep, and if you feel hungry later have light snacks or have milk.

4.  Don't have Coke or sweet 2 hours before sleep.

5. Make sure that the room is dark because if there is slight in the room you will be unable to sleep.

6. Stay away from alcohol because of this even if you are able to sleep well in the starting stages but was the content is reduced you will not get sound sleep.

7. Don't have coffee or tea more than two to three times a day as these drinks give you more energy and you will be unable to sleep. Mainly do not consume days 3 hours before bed.

8. Make habit of going to sleep at one particular time.

9. Exercises will cause sleep but don't do exercises 2 hours before sleep.

10. Make a habit of going to the bathroom before sleep and your sleep will not be disturbed in the middle of the night.

11. To get On The Bed one hour before sleep listens to music and go to sleep slowly.

12. If someone massages your legs you will get good sleep.

13. Take bath for sound sleep.

14. Stoplight sounds and TV shows before sleeping.

15. Make a habit of listening to songs and reading books which will relax your mind also milk and banana have tryptophan when consumed this will cause some sleep in some, even if you are sleep deprived after following the about it then definitely consultant doctor.

IMPROVE YOUR SLEEP:

Research also tells us that cutting down sleep eight hours to four hours per night, even to a period of less than a week can produce changes in your body, that will mimic advanced aging and early diabetes sleep, and endocrine systems are interconnected chronic loss of sleep can cause diabetes hypertension obesity and memory loss.

Lack of sleep also affects the creation of thyroid hormones and it can increase the secretion of shear stress hormones like cortisol. Getting sufficient quality sleep is one of the most important things you can do to improve your help sleep.

A lot your body to rest of long day balance hormones and also helps to control stress. Some of the other benefits of sleep or improve memory better focus and concentration long life and maintaining a healthy way.

There are 5 ways to improve the quality of your sleep :

1. Set your routine to try to go. The one that everything tries to go to bed at the same time every night. I try to wake up in the morning at the same time in the morning, This helps your body to get you still sleep cycle and it will get easier for you to get to sleep.

2. Saying his to setup affect the environment try to go to bed in a cold and dark home this decreases the temperature of the body and initiate the thing.

3. Have a proper diet don't go to bed empty stomach or full stomach and try to avoid high carb diet before you go to bed.

4. To avoid electronics before you go to bed avoid watching TV or working on your computer or mobile at least an hour before you go to sleep this decreases alertness of the body and helps you to go to sleep easilly.

5. sunlight try to expose more sunlight during the daytime this helps you to balance the cortisol and melatonin, this decrease stress and helps you to get a good quality sleep.

sometimes it is difficult to fall asleep because of anxiety and fear of life no matter what anytime we can look up to god for peae, meditating on this sciptures can soothe our minds..

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