Dr. Sushil Rudra
Can’t sleep? Try These rules Meticulously . The Best 7 Unique Rules for Your Sound Sleep
How sleep do you need throughout the day? The Best 7 Unique Rules for Your Sound Sleep
This question is now very important in running life. The habit of going to bed at a specific time is very important for sleep health.
Rule 1.
It is very important to go to bed at the right time, eat dinner accordingly and take any medicine regularly if you have taken it.
Rule 2.
Eating some food before going to sleep will help you sleep better. You can eat spinach juice in it. Tart cherries are also good sleep inducers.
Rule 3. The Best 7 Unique Rules for Your Sound Sleep
Take a light bath in warm water before going to bed. The scent induces sleep. So spray ‘Sleep Spray’ at home before sleeping.
You can easily find sprays that match the scent of various flowers in any online shop or reputed store.
Rules 4.
Choose a pillow that gives comfort to the neck and shoulders, it will help you fall asleep faster.
It is better if the pillow is made of corpus cotton. If you can’t be alone, make a good foam pillow. But it is better not to use a sponge pillow.
Rules 5.
Can’t sleep straight.Then take a short nap of at least one and a half hours between work. Then the body will be strong.
You are lying in bed, but you can’t sleep and you are tossing and turning waiting for sleep. But then there may be damage.
Rules 6. The Best 7 Unique Rules for Your Sound Sleep
Instead, listen to your favorite music at that time. If you have the habit of reading books, read them. Maybe sleep will come. Waiting for sleep can cause stress.
Rules 7.
Don’t watch mobile or TV right before bedtime. Then it will take time to get away from that excitement and sleep.
Rules 8.
If possible, do some exercise for half an hour 2-3 hours before sleep, it will help you sleep.
Rules 9. The Best 7 Unique Rules for Your Sound Sleep
Just half an hour before sleep, do something that calms your mind, it can be reading a good book, listening to music.
Sleep is not coming, so don’t wake up eating unnecessary snacks or sipping on a cup of coffee. Then sleep will move away!
Experts say that one-third of the day’s time is needed for sleep. Otherwise, various problems may arise in the body.
If the problem of not sleeping well continues for a long time, then a doctor should be consulted.
But before going to the doctor you can try some changes in your diet. You will benefit.
Opinion of A Nutritionist
Nutritionist Sumedha tells how the quality of sleep can be maintained by making small lifestyle changes.
Unless there is a major sleeping disorder or other underlying disease, good sleep is possible with a few lifestyle changes. It is important to follow these rules.
Drinking too much coffee can harm sleep health. Any foods that contain caffeine should be moderated. For example, energy drink, cold drinks.
Eggs and milk fish contain melatonin, which aids sleep. Almonds, pistachios also contain melatonin. Playing before sleep will help you sleep.
Foods containing magnesium relax the body. Helps to induce sleep. Dark chocolate is a good sleep aid. You Might Like: The Best Way to Overcome Your Sleep Disturbance
Also good sources of magnesium are – pumpkin seeds, almonds, bananas, spinach, brown rice, chocolate.
Oily fish are good sleep catalysts. These oily fish are a source of omega three fatty acids. It is also a source of melatonin. So you can keep this fish for dinner.
But yes, eat dinner well before bedtime. So that digestive problems do not disturb your sleep.
Dinner should be light so that digestive problems do not disturb sleep. You Might Like: Can Better Sleep Connect to Selflessness?
Drinking warm milk is also beneficial for health. You can have a glass of warm easily digestible milk before going to bed at night.
The Bottom Line: The Best 7 Unique Rules for Your Sound Sleep
Finally, Take a light bath in warm water before going to bed. The scent induces sleep. So spray ‘Sleep Spray’ at home before sleeping. You can easily find sprays that match the scent of various flowers in any online shop or reputed store.
Choose a pillow that gives comfort to the neck and shoulders, it will help you fall asleep faster. It is better if the pillow is made of corpus cotton. If you can’t alone, make a good foam pillow. But it is better not to use sponge pillow. You Might Like:How to Get Rid Of Sleep Apnea Naturally?
