HOW TO SLEEP EFFECTIVELY AT NIGHT

Were you able to sleep properly at night? 


Turning around? Getting hesitated or depressed?
Let me share some tips with you to have a effective and peaceful night

Why should you have a night sleep?
It promotes your mental health and improves your well being 
Increase your daytime productivity 
Follow good health habits
Boost your metabolism and way more to go 

Try to sleep at same time everyday 


      This creates proper circadian rhythm. In normal words you body will adapt and adjust accordingly. Try doing this for 21 days. Go to bed and wake up at same time. And by the end this is a easy go task.

Never take a nap during afternoon 
If you start taking a nap after your lunch, this may certainly disturb your night sleep. Be conscious about the time you nap. In order to avoid taking nap after your meals, try hearing music, walking in your garden, try sometimes to read newspapers or articles

Exercise in morning 
This eventually enhances you during a day, which might not let you to nap. Exercising morning will also refresh you and promote you to sleep night 

Avoid caffeine during evening 


Caffeine or coffee gives you a lot of energy and stays in your body at least for 4 to 6 hrs. it much better to avoid caffeine during evening. If you are addicted to coffee this process will take time. Be patient on your progress

Control exposure to light 
Since melatonin a sleep hormone controlled by light, it directly affects your sleep wake cycle. Expose to bright light in the morning, spend some time in the daylight,

AVOID 
Using your devices 1 hr prior to sleep 
Never put on light during sleep 
Say no to television 

Meditate 
Try to meditate 10 before your, this relaxes you mind and body. You can even practice yoga before 30 mins of sleeping 

SAY NO TO ALCOHOL 
People assume themselves to sleep better if they consume alcohol, but the fact is you will have a disturbed sleep rather than a proper sleep. This will affect you sleep wake cycle 

LISTEN TO SONGS 
Listen to melody song before you sleep, you can even look for sleep music in youtube. This will certainly refresh you and relax you.

TAKE A CAREFUL NOTE ON ROOM TEMPERATURE 
Make sure your room is warm, not much cold or too hot. This will be a additional advantage 

Additionally 

Never have much water before you sleep, since you will have to use your restroom often 
Have a comfortable sleeping posture 
Make sure your foam and blanket are at good condition
And finally make sure room is quite….

Have a peaceful sleep 
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