Do you have insomnia? Have a sleep disorder? Give you some tips to get rid of it
The Centers for Disease Control and Prevention (CDC) estimates that one in three adults don't get enough sleep on a regular basis. Lack of sleep at night has been linked to several health problems, including diabetes, heart disease, obesity, depression, car accidents, and more.
Fortunately, the medical community has spent decades studying sleep and its effects and benefits. Researchers have also found ways to help people get enough sleep or improve sleep quality.
In this article, you will find some tips to help you sleep faster and better without much effort. Suitable for elderly, adults, women, men and even teenagers.
How to improve sleep naturally?1. Avoid using mobile phones, tablets and other electronic devices before bed
Using electronics at night can interfere with your sleep. This is because exposure to blue light blocks production of melatonin, a hormone that promotes sleep.
Mobile phones, tablets, laptops and even TVs can expose people to blue light. A study conducted by University of Haifa in Israel found that using electronic devices between 9 and 11 p.m. can not only reduce melatonin production, but also reduce sleep time and worsen sleep quality.
People should avoid using electronic devices 90 minutes to 2 hours before bedtime to avoid effects of blue light on sleep.
2. Don't drink alcohol before bed
Many people believe that drinking alcohol will help them sleep better, but alcohol can actually disrupt sleep.
It mostly makes people get up at night to go to toilet more often. Drinking alcohol before bed also increases risk of sleep disorders such as sleepwalking, sleep apnea, paralysis, and decreased melatonin production.
3. Control your room temperature
In addition to avoiding electronics and alcohol, people may wish to avoid heat at night. Cooler temperatures of 65 to 67 degrees Fahrenheit can help improve sleep.
Hot regions affect sleep efficiency as people wake up more often during night. It also delays REM sleep, final sleep cycle associated with dreams.
Another benefit of chilling out at night is that brown fat becomes more active, which helps burn calories even while you sleep.
4. Exercise
This is one of most common tips experts give to help people improve their sleep quality and quantity. Physical activity during day promotes deep sleep at night and increases melatonin production.
Studies also show that people who exercise regularly are less likely to suffer from certain sleep disorders, such as insomnia.
Finally, if you have long-term insomnia or other sleep disturbances and are still unable to improve condition with various methods you use, it is recommended that you go to a regular hospital in time, as long-term sleep disturbances are harmful to health, immunity and human intellect. , Memory, attention and many other aspects are very damaging and even lead to more serious problems such as depression and anxiety.
So, don't ignore "little thing" of sleep, because it's not a little thing!
Do you have insomnia? Have a sleep disorder? Give you some tips to get rid of it
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