Contents:
- Medical Video: BEAT INSOMNIA - HOW TO FALL ASLEEP FAST - GET BEAUTY SLEEP
- Tips for sleeping well every night
- 1. Wake up at the same time every day
- 2. Exercise while sunbathing every morning
- 3. Avoid caffeinated drinks
- 4. Take a short nap
- 5. Avoid dinner nearing bedtime
Medical Video: BEAT INSOMNIA - HOW TO FALL ASLEEP FAST - GET BEAUTY SLEEP
In addition to eating and drinking, sleep is one of the most basic things that the body needs. Sleep is enough to open the opportunity for the body to repair damaged cells and tissues and build new ones. No wonder various studies say that people who sleep well every night can be better protected from the threat of chronic diseases and brain function problems later on.
So, how can you sleep well every night? Check out the following tips.
Tips for sleeping well every night
1. Wake up at the same time every day
Waking up at the same time every day can help regulate the body's biological clock while making you feel more energized. That is why, many experts suggest setting a wake-up alarm every morning at the same time, including on weekends, and avoid repeatedly pressing the snooze button when the alarm has sounded.
Longer sleep time than it should actually make you less refreshed and feel more limp to quickly sleepy while on the move.
2. Exercise while sunbathing every morning
Instead of pressing the snooze button repeatedly, experts recommend starting your day at least 5 minutes early for sunbathing and meditation.
Morning sunlight can make you more "literate" because light signals to the brain to stop the production of the hormone sleepy melatonin and replace it with adrenaline as a sign that this is your time to move.
Try walking or exercising while basking at least 20-60 minutes after you wake up. People who regularly exercise while sunbathing every morning are known to have better sleep quality and get overall health benefits.
3. Avoid caffeinated drinks
Avoid drinking coffee or tea at least eight hours before bedtime. Because, your body takes several hours to process caffeine. Caffeine can affect sleep quality, even if caffeine doesn't keep you awake.
So, if you are desperate to drink caffeine in the afternoon or close to bedtime, the risk is that you will find it hard to sleep well. Besides coffee and tea, you should also avoid soda and energy drinks.
4. Take a short nap
The body will experience two peaks of fatigue in one day, namely at midnight and during the day. So, what's the harm if you take a minute to get rid of drowsiness by taking a nap.
No need to take too long for around 20-30 minutes, because napping too long will actually make your night sleep disturbed. Be sure to set an alarm so that you don't take a nap too long.
5. Avoid dinner nearing bedtime
You are certainly advised to have dinner. It's just that, avoid having too much dinner close to bedtime. This is because the digestive process takes a short time, which is why it is not recommended to eat too much near bedtime or even go straight to bed after eating.
Sleeping immediately after eating can make stomach acid rise and trigger stomach ulcers. Rising stomach acid during sleep can make you easily wake up in the middle of the night due to a sore stomach, heartburn, and a hot throat.
If you want to eat dinner, eat a maximum of 2 hours before your usual bedtime.
