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How to Get Good Sleep

How to Get Good Sleep

Sleep plays a crucial role in keeping people healthy, but many people underestimate the importance of sleep in this day and age, especially the young who are over-confident about their well-being. Without enough sleep, both the outside and inside parts of human body will be damaged severely. Lack of sleep may lead to the appearance of hundreds of skin problems, such as Blemishes or Age Spots. A deficient amount of sleep every day will worsen depression or stress, which is already extreme nowadays. Many diseases have their roots from lack of sleep as well. Researches have shown that they can vary from heart diseases to heart burn [1] [2] [3] [4] [5] [6] [7].

There are many elements that prevent people from sleeping soundly. It may due to the stress that comes from daily life. Here are top 15 simple and effective tips on how to get good sleep that you can consider applying in order to get some quality sleep and prevent the consequence of bad sleep.

1. Hot Bath

This is one of the best tips on how to get good sleep. Having yourself sit in warm water before you go to sleep will help relax your muscle and nerves. In addition, a hot bath can help you get rid of depression and worries after a tiring working day. However, you had better not the the shower at midnight because it may increase the possibility of getting cold [8] [9] [10] [11] [12].

2. Warm Milk

A cup of warm milk has been considered as the greatest way to get good sleep at night. It has been used by thousands of people who suffer from insomnia, a problem relating to the inability to sleep at night.

Milk - How To Get Good Sleep

You had better use it more or less than half an hour before hitting the sack. Drinking and sleeping immediately can damage the function of the stomach [13] [14].

3. Green Tea

Green tea is another great home remedy to get good sleep, like milk. The nutrients green tea provides can improve the metabolism and immunity effectively. It is used in the efforts to lose weight as green tea can enhance the stomach’s function to consume foods more easily [15].

Green-Tea - How To Get Good Sleep

You had better consume green tea 2-3 times per day, probably after having meals or before you go to sleep so as to get good sleep.

4. Set a Schedule

Following the same routine which means sleeping at one time every day will enable you to improve the quality of sleep naturally. The fact that your body is used to the habit of following the schedule makes it easier for you to fall asleep in the following days. You will be free from problems relating to sleep, such as Insomnia or Sleep Apnea.

5. Exercise

Exercises - How To Get Good Sleep

The more exhausted the body is, the more easily you fall asleep. In addition, the quality of your sleep is improved as well. Therefore, doing exercises is a great way to get good sleep at night. You do not have to spend hours on practicing hard exercises. Just half an hour of walking or jogging is sufficient enough [16] [17] [18] [19].

6. Avoid Caffeine

Undeniably, caffeine is used by millions of people to fight against the body’s demand of sleeping. It may help them finish their work by deadlines; however, this will create a bad habit and affect the body negatively in the long term. If you really want to get good sleep, you should keep caffeine as far away as possible. Never consume anything containing caffeine before you go to bed.

7. Quit Smoking

Quit Smoking - How To Get Good Sleep

If you are used to smoking, here is a sad news for you. The habit of smoking is responsible for the bad quality of your sleep. Giving up smoking is strongly recommended by professional experts to get good sleep at night. People must be well aware of the negative effects of smoking on the respiratory system, right? And this will lead to a problem known as Sleep Apnea.

8. Potato

Potato - How To Get Good Sleep

A large amount of tryptophan which is a sleep hormone is present in potato and it makes potato one of the best ways to get good sleep. You can try baked fries which have a great flavor as well.

9. Silent Bedroom

Your place to sleep must be kept as quiet as possible. It is a popular suggestion from doctors all around the world. The technological gadgets have allowed us to enjoy a better life standard; nevertheless, its ubiquity sometimes makes it difficult for people to fall asleep. Now you have to turn off the TV and even telephones so that nobody can disturb you while you are sleeping.

10. Water

Water - How To Get Good Sleep

Water should be drunk before you go to sleep and after you wake up in the morning. These are the two most important moments to bring water in your body. Lack of fluid can make you experience snoring when you sleep. Therefore, you should make sure that you have enough water in the body to get good sleep. Besides, you are suggested to take in water in the morning because at that time, water will boost your digestion and help you absorb as many nutrients from the breakfast as possible.

11. Banana

Banana has been known as one of the best ways to get good sleep for ages. If you cannot have sleep of good quality due to some injuries or pain, then banana is even more suitable. It can relieve the pain quickly and help relax the muscles effectively.

Banana - How To Get Good Sleep

However, you should not consume bananas right before going to bed because it may cause the stomach to work much.

12. Tomato

Tomato - How To Get Good Sleep

There are many other benefits of tomato, in addition to helping you get good sleep. It is beneficial for the condition of your skin and hair. You ought to consume a cup of tomato juice half an hour before going to bed. If you are interested in tomato, you can find out more about Health Benefits of Tomatoes.

13. Yoga

Yoga - How To Get Good Sleep

One of the easiest ways to get good sleep is practicing yoga on a daily basis. The first advantage of yoga is to calm down your mind which is exhausted due to the pressure in this day and age. You should ask a professional trainer for advice to practice some postures before hitting the sack [20] [21] [22] [23].

14. Bread

Bread - How To Get Good Sleep

Bread can be regarded as one of the most effective ways to get good sleep. It prevents you from feeling hungry while you are sleeping. Like other natural home remedies to get good sleep, you had better consume it a few hours before hitting the sack.

15. Oatmeal

Oatmeal - How To Get Good Sleep

A surprising advantage of oatmeal is to improve your mood. It stimulates the production of serotonin that plays a key role in keeping you happy. Therefore, you will be totally comfortable and to get good sleep is not impossible any more.

*Disclaim: The effectiveness from applying these natural tips will be depended on the body condition of the applicant.

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