Can’t sleep? How to sleep better at night


Physical health requires you to fall asleep safely. But 57 percent of adults have night insomnia, nearly 68 percent of women in the United States.
If you are a sleepless night, you need good sleep training.
But why is it so important to sleep at night? Learning how to get a good night’s sleep can help you:
Slow down the aging process. Sleep deprivation causes your hormones to behave like an older person.
Keep your mind sharp. Insomnia can interfere with memory, attention and performance at night.
Lose weight and stay slim. Insomnia causes your hormones to get out of control and increase your cravings for unhealthy foods.
Prevention of type 2 diabetes. Lack of sleep increases your chances of developing insulin resistance and adult diabetes.
Maintain a strong immune system. Insomnia can harm your immunity and make you more vulnerable to disease.
Feeling better and having fun. People who regularly sleep better are happier and more satisfied, while insomniacs have higher rates of depression, alcoholism and suicide.
How to get a good sleep – nature
If you want to naturally get a good night’s sleep without relying on drugs, you need this sleep training to learn new behaviors.

Create a perfect bedroom. Redo your bedroom, make it dark, quiet and calm. Get rid of distractions. Make sure your bed and clothes are as comfortable as possible.
Make bedtime routines. Activities that make you feel drowsy, such as soothing music or reading “boring books,” can help you relax a busy day and prepare an undisturbed night for you.
Avoid all night stimulants. Alcohol is a stimulant that can disrupt your sleep, so avoid it at dinner and at night. Caffeine activates alertness and stress hormones that can affect your body for eight hours or more.
Keep your room and body cool. Your core body temperature must drop so that you fall asleep. So keep your bedroom cool – between 55 and 72 degrees. Also, because the food will raise your body temperature, make sure you have a low calorie count at night.
Make your movement just right. Exercise daily to relieve stress and help you relax. But since physical activity also increases your core body temperature, try to get the exercise done during the day or at least in the late afternoon.
Take a nice warm bath. Taking a bath four to five hours before bedtime is relaxing. While it temporarily boosts your body temperature, you will feel more and more lethargic when you calm down.
Use supportive devices. Earplugs or white noise machines can help prevent any unwanted noise. Blindfolds or darkroom blinds can shield light.
Learn relaxation techniques. Deep breathing exercises, yoga, biofeedback, and a CD that teaches progressive muscle relaxation can help calm you down. Here are two exercises you can practice during the day, so it’s easy for them to go to bed.
1. Focus on slow breathing of the diaphragm. Take four, and exhale from one to eight.
Learn to replace unpleasant thoughts with pleasant and pleasant memories, visualizations and fantasies.
It’s time for you to master your sleep training. To overcome nighttime insomnia, learn how to get a good night’s sleep – every night, depending on what’s right for you, set a new bedtime routine.


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