Sleep Hacks | How to Sleep Better | Good Night Sleep Well Tips For Better Sleep
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- Опубликовано: 29 сен 2024
- Hello! My tribe
Good Night Sleep Well Tips For Better Sleep. We all Want to know about sleep hacks so we can sleep better . so today I`m here with all these answers about, How to Sleep Better?
In today’s stressful life, setting ourselves for a night of nice quality sleep is easier said than done. We all want a good night’s sleep, and yet so many of us find ourselves tossing and turning our heads hours after we hit the sack, unable to slip into a slumber.
We all deserve a peaceful sound sleep and so I thought why not round up some of the best and most useful sleep hacks that can help you find it a lot easier to curl up under the covers and nod off. Making simple changes to your daytime routine and bedtime habits can have a huge impact on how well you sleep, leaving you feeling mentally sharp, emotionally balanced, and full of energy all day long. So, without further ado, here are my ten simple sleep hacks…
Get regular
You have an inner scheduler, hardwired into you. Called the circadian clock, it helps you fall asleep each night and wake up the next morning. Getting in sync with your body’s natural sleep-wake cycle is one of the most important strategies for sleeping better. If you keep a regular sleep-wake schedule you’ll feel much more refreshed and energized. This will help set your body’s internal clock and optimize the quality of your sleep.
Exercise
Among its many benefits from weight control to reduced stress, exercise is one of the most important things for a sound sleep. But the timing of your exercise can make a difference. Morning workouts are usually the best choice, working out in the early hours has another bonus: deeper sleep at night. Also, if you exercise outdoors in the morning, you’re sure to get a daily dose of sunshine, which can help regulate your sleep/wake cycle. On the other hand , a high-intensity workout late in the day can disrupt sleep. The boost in body temperature might interfere with falling asleep. If you prefer to get in some pre-bedtime movement, try yoga or simple stretching, both of which can help you unwind and relax for a restful night.
Avoid bright screen atleast 2 hours before sleeping
The screen light emitted by cell phones, computers, tablets, and televisions restrain the production of melatonin, the hormone that controls your sleep/wake cycle. Reducing melatonin makes it harder to fall asleep. Instead, try and turn off your laptop, phone or tablet about an hour before you hit the bed, so that your mind can unwind properly, and you can get that all-important quality sleep you deserve.
Have a warm salt bath
Still can’t seem to wind down at night? Try soaking in sleep inducing salt baths which calm your mind and body and ensure a good sleep. They do more than just smelling great. It’s the aromatherapy from the essential oils and herbs, plus the sleep property of the salts that makes soaking in bath salts one of the most natural ways to fall asleep naturally.
Eat small carbs
Eat a low carb meal and avoid heavy, carb rich foods within few hours of bedtime. Spicy or acidic foods can cause stomach trouble and heartburn. Eating late will also affect your weight, so its best to get most of your calories early in the day and then have a light supper.
Introduce lavender scent to you bedroom
Lavender oils and fragrances works great anytime you need to relax or wind down. It calms both your body and mind. Overall, it just creates a comforting, calming environment for your perfect sleep!
Use the bed room only to sleep
The bed is for sleep and sex only. This is the golden rule of good sleep hygiene because having multiple distractions in your room interferes with your transition into sleep. Your body and mind should recognize your bedroom only as a place of rest.
Don’t drink coffee in the afternoon
A cup of coffee in the afternoon may sound good for combating sleep and staying energized but caffeine can be a double-edged sword. It actually prevents you from getting a good night’s sleep. Basically, Caffeine prevents sleep by blocking adenosine receptors. As long as there is a steady supply of caffeine flooding the receptors, sleep will be hampered.
Wear socks
Wearing socks can be smart if you’re having trouble falling asleep. When you’re about to sleep, your body redirects blood flow to your hands and feet to redistribute heat from your core, triggering sleep. Cold feet, on the other hand, interfere with blood flow. So a pair of socks to warm your feet causes blood cells to widen, which increases blood flow, and, in turn, helps you fall asleep faster.
So sleep well and use these simple hacks. I am sure you will sleep like a baby and love me for this!
Do you have any other sleep hacks?
Please share with me and my tribe.
Love and health
Uma
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I've added magnesium to my nightly routine. It works! My doctor approves it and it's extremely helpful. Thanks for the great tips!
yes!! that really works. Thank you for sharing.
how do you take it. can you please share if you can.
You can find the capsules at any drugstore.
Hi.. Thx Maritza ... ☺
I love to watch ur videos...u r so positive.....
Thank you
Just subscribed....btw awesome content..😘 love from india
Thank you so much :)
Great tips
Have a quick question,
Wud love to know, how to pursue becoming a TV ad and lifestyle personality?
So impt but I am still awake at 2 am and watching you here 😀😀😅😅
2:10 😁😁
Uma ur one of the my good friend,adviser,we r both age group so ur doing all I also trying & doing I will try to reglaris
Uma,u reply me that is more energy for me
Thanks ❤️ new followers from Australia 🇦🇺 but born in the Philippines 🇵🇭
Hello mam please make a video on how to start doing exercise as I’m in my 30’s and never did exercise but now I want to start so how should I start like What stretching and what exercise should I do to start with.
And I have one more question do we need to do stretches even before starting yoga also?
If yes than what kind of stretches and what yoga is to start with?
Sure, its a good topic.
My problem is not sleeping but once I get up from sleep (say for urinating) after 3-4 hours, I can’t go back to sleep. Please share any hack that you have for this condition
It is very useful to me and everyone because I never sleep without using my phone not long only limited but day by day increasing my body temperature, tiredness of eyes, head ache like etc...... So now am avoiding maximum so everyone can make your health healthy, thank you Uma for your great and amazing video, love you uma show so much....... 😍😍😍
Thats so nice, Thank you for sharing.
i want to sleep but my brain won't stop talking to itself
Very useful information
Hello uma di nice thoughts
Thanks uma..
Too much helpful.m too much suffered ...Thanks a lot mamm....Plz do share food recipe for balance harmones
thx mam
I have a really big problem in sleeping. Thanks a lot for this video . It will surely help me a lot.
Hey uma.. Thanku so much.. Ur videos r v helpfull... 😘😘😘
Thank you for this most useful video. 👍🏻
beautiful body
Wow ... I had requested this ... thanks Uma 😊
I like your suggestion. Thanks
THANKS SOOOOO MUCH! STAY BLESSED👍👍👍👍👍👍👍😙
Very useful video, i think,
your teeths are so white..please make video how to whitened teeths like you..
Sure I will :)
Good sweet dream farhana hamed thx uma
First one to like and first one to comment. Love you uma 😊😊😊😊
Thank you, I so appreciate this.
Hi Uma.
Thankyou so much for sharing this informative video with us🤗
Excellent tips.... seriously mobile radiation definitely affects our sleep patterns.... will surely follow all ur tips :)
thank you
Its 2am nd i m watching dis video 😂
Plz tell in hindi mam.
U spread a feel of positivity😍
Monika Ravi Very right👍
R u Indian ??
yes :)
Love u uma
Hello Umma!!
very informative vedio. Kindly, it is humble request to make a vedio on snoring or sleepapnea.
I will get an expert on board for that.