Good sleep is very important to all age human beings. Some people get better sleep under any circumference but some don't get.
If you get good sleep, you will feel fresh on that whole day, it helps your brain and body to work properly.
If you don't get that, you will feel drowsy and unable to concentrate on your work, unnecessary weight gain, reduce your Immune power and increase disease risk.
Nowadays, the sleeping time of human beings is reduced due to technology development. So many people get poor sleep.
The statistic report says that more than half of the world get poor sleep. 80% of adult says that they are sleeping more in the weekend to compensate for the poor sleep in the weekdays.
If you get good sleep, you will feel fresh on that whole day, it helps your brain and body to work properly.
If you don't get that, you will feel drowsy and unable to concentrate on your work, unnecessary weight gain, reduce your Immune power and increase disease risk.
Nowadays, the sleeping time of human beings is reduced due to technology development. So many people get poor sleep.
The statistic report says that more than half of the world get poor sleep. 80% of adult says that they are sleeping more in the weekend to compensate for the poor sleep in the weekdays.
1. Schedule
Many people don't follow the sleep pattern. You must follow the Schedule every day including weekends.
In our body, there is a system called a circadian rhythm, it is an internal clock of our body. This system alerts your body that you don't sleep now but at night time you feel drowsy because of this clock.
2. Low Temperature
Your body and the room temperature must be normal before going to bed. Temperature plays a major role in sleep.
If your body is warm, you feel uncomfortable, that time you don't sleep. There is possible to think about the bad memories at that time.
Before going to bed take a bath, it will maintain your temperature. It has one more advantage if you take a bath before sleep regularly your brain knows that he wants to sleep now.
3. Avoid Caffeine
Caffeine is one of the drugs, it is legal to use. Caffeine is used all over the world to stimulate alertness. It is used in some food, coffee, energy drink.
If you take Caffeine before the sleep it will give you alertness, this alertness doesn't let you sleep.
4. 4-7-8 Breathing Method
4-7-8 breathing method is a world-famous method. It is developed by the American doctor ANDREW WELL.
This method helps you to in the state of calmness and relax you when you are in the tension
The steps are:
*Keep the tip of your tongue behind your upper front teeth.
*Breathe out totally through your mouth and make a whoosh sound.
*Close your mouth and breathe in through your nose while counting to four.
*Hold your breath and count to seven.
*Open your mouth and breathe out totally, making a whoosh sound and count to eight.
*Rehash this cycle in any event three additional occasions.
5. Don't look at your clock
When you don't get sleep it is normal to look at the clock, it is the habit of insomnia patients.
You are already in stress that you don't get the sleep if you look at the clock your stress will increase then you never get the sleep on that whole night.
6. Reading
Reading is one of the good habits. Most of the kids have bedtime stories to read it will give them a quick and good sleep.
Reading makes your mind peaceful, then it will promote your time of sleeping.
Use only paper books don't use the E-Book. It emits some kind of radiation it will increase your alertness.
7. Don't Think
Don't think while you are going to sleep. Bad thinking will make you stress even good thinking also don't let you to the sleep it will make to excite.
If your brain thinks about something, say "DON'T THING" for ten times, then
count 1-50, now you will be in the calm state.
Then imagine that you are in the sea floating on the boat and seeing the sky with more number of stars.
You will lose your consciousness and fall to sleep.
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