How to Get a Better Night Sleep - Smeh Beautytips

Why a Better Night Sleep is Important?

Better sleep plays a vital role in both mental and physical health. A good quality sleep makes one feel better in the day. A human body needs rest to function properly. Sleeping isn't merely shutting off the body; it's the hours when the brain stays busy in biological maintenance to function properly during the day so one can work at its best the day ahead.

* Health Benefits of Better Night Sleep:

There are multifarious health benefits of sleep. The main benefits are as follows:
  • Helps in Lowering Blood Pressure
  • Gives Boosting Mood
  • Helps in sharper Brain
  • Good for Heart Health
  • Improves Immune System
  • Helps in Controlling Weight
  • Poor Sleep is Linked to Anxiety and Depression

What Are the Causes of Sleeplessness (Insomnia)?

Sometimes people don't get enough sleep when they are busy or sometimes there are some medical conditions behind it. Below is the list of conditions that can affect sleep.
  • Stress, depression, anxiety
  • Chronic illness
  • A hot or a cold room
  • Drinking caffeinated drinks before going to bed
  • The sleeping bed isn't comfortable
  • Some drugs
  • Overtired
  • Irregular sleeping schedule
  • Eating dinner late at night

Insomnia Symptoms:

  • Waking up in the middle of the night
  • Waking up too early
  • Difficulty in sleeping
  • Feeling tired in the day
  • A problem in focusing and concentrating.
  • Stress, anxiety, depression

Insomnia Side Effects:

Long term sleeplessness can develop serious maladies. Below is the list of some of them:
  • High blood pressure
  • Heart failure
  • High blood sugar level
  • Mental disorder
  • Obesity

How to Get a Better Night Sleep?

There are a few tips that can help one to get a good night's sleep. There are two types of insomnia: Primary and Secondary. In primary insomnia, there is no direct relation to the medical condition whereas, in secondary insomnia, health condition is linked. For secondary condition, it's better to check with a doctor.

* 10 Tips for Better Sleep:

#1 Technology Use can Mess with the Sleep:

Technology has also a negative impact on lives when doesn't use properly. The human mind needs to relax an hour before going to sleep. Exciting activities before going to bed alerts the brain. Avoid watching television, laptop, tablets or mobile phones in the hours before bedtime because these devices emit blue light that affects melatonin (a hormone that makes one sleepy).  

#2 Relax in Hours Before Going to Bed:

Do relaxing activities in hours before going to bed. Below are a few tips that help to relax before bed:

* Taking Warm Bath:

Taking a warm bath makes the body relax and helps in a good slumber. A warm bath helps in lowering core body temperature. Lowering core body temperature 3°-4° Fahrenheit initiates a better night sleep.

* Reading book:

Do you know that reading is good for both mental and physical health? Yes! it is. Reading improves memory and thinking skills.  According to one study, reading a book just for 6 minutes before bedtime can reduce the stress level up to 68%. A 30-minute reading is also good in lower blood pressure and it improves heart rate. It's a good relaxing activity to make the body and brain relax and helps in better night sleep.

#3 Go to Bed When Tired:

The human mind gives signals when the body needs sleep. Going to bed when not tired only makes a  stressful situation. A good way to get a better night's sleep is to go to bed when feeling sleepy.

#4 Do Exercise Regularly:

Do exercise regularly. Indolence can affect one's sleep. Even a few minutes' walks have a significant effect on both mental and physical health. It's advisable to do 20 minutes exercise at least 5 days a week. Exercise helps in lower blood pressure and reducing stress levels in the body.

#5 Make a Sleeping Schedule:

Give value to sleep and make a time to sleep and wake up. This scheduling helps in making sleeping better. Irregular sleeping pattern only disturbs the sleep and can wake one up late at night. 

#6 Don't Drink Caffeinated Drinks and Alcohol at Night:

Caffeinated drinks make brain alert and cause a delay in sleeping. Some people are habitual in drinking caffeinated drinks so they may not be affected by it but apparently many people suffer from sleeplessness after taking caffeinated drinks. 
Alcohol affects the natural production of chemicals that trigger sleep. One may fall asleep after drinking alcohol quickly but can wake up in the middle of the night so avoid caffeinated drinks and alcohol in the evening.

#7 Make Sleeping Environment Comfortable:

A cosy and comfortable bed helps one to sleep quickly. Make a moderate room temperature. A hot or cold room can affect sleep. Avoid bright lights as a dark and quiet bedroom at night feel cosier.

#8 Reduce Stress:

Anxiety/stress/depression is linked to insomnia. Sometimes sleeplessness is caused by these conditions and other times sleeplessness is a reason for developing these conditions. Reducing stress levels can significantly improve one's sleep. Check post, '7 Mental Health Tips That are Approved by Therapists. Don't Ignore Your Mental Health' for taking measures to lower stress levels.

#9 Cedarwood Oil Neck Massage:

Cedarwood is famous for its use in aromatherapy. The cedarwood essential oil mixture has sedative qualities and may improve primary insomnia. As it's an essential oil so mix it with a carrier oil to avoid any side effects. Mix 12 drops of cedarwood oil to 30ml of carrier oil. Carrier oil can be coconut oil, olive oil or rapeseed oil, etc. Massage a few drops of this mixture on the back of the neck for a few seconds. Do it regularly. This method relaxes the brain and gives a better night's sleep. 

Another way of using Cedarwood oil is to pour a few drops of this oil in the warm bath before going to bed. This bath helps in lowering stress levels and relaxing the brain. 

#10 Foods for Better Sleep:

There are some foods that may improve sleep deprivation. These foods are generally packed with protein that is enriched in amino acids and helps in improving sleep quality. Below is the list of food for better sleep:
  • Warm milk
  • Kiwi
  • Almonds
  • Walnuts
  • Fatty fishes
  • Watermelon
  • Prunes
  • Figs
  • Dark chocolate
  • Banana

Recommended Sleep Chart:

The general sleeping time recommendation for adults is 7-9 hours per night, however, it may slightly vary person to person. Children need more sleeping hours to develop properly. Sleep may decrease with age but still, many elderly people need 7 hours of sleep.
Sleeping just one hour less than the requirement can negatively affect mental and physical abilities in the long term. In today's fast-paced lives, it's common to sleep less than the recommended hours and there is a  concept that if someone fulfilling his/her daily responsibilities without hassle then sleeping less hour isn't affecting him/her. This concept isn't correct because this habit gives sleeping deprivation in the long term. According to the researchers, only a few people work at their best with 6 hours of sleep per night and 97% of us don't come into this category.

It's not just the hours of sleep that is important but also the quality of sleep. There are four sleeping stages (1,2,3 and REM). These stages work cyclically from 1 to REM and then begin again. Each stage lasting from 5-15 minutes. Deep sleep is the recovering mode of the mind and body. It gives the energy for the day ahead. It also lowers the blood sugar level. According to New Health Advisor, an average adult needs 1.5 to 1.8 hours of deep sleep per night to feel fresh in the morning.

How to Sleep Instantly?

* Breathing Method:

The breathing method can help one to sleep fast. In this method, one needs to inhale for 4 seconds and then hold on it for 7 seconds then exhale slowly for 8 seconds. Try to practice it with a relax mind without thinking. For more information on sleeping instantly, check post, 'How to Fall asleep fast in 10,60 or120 seconds'.

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