Sleep within a few minute qnd reduce Insomnia - How is it possible?

A good night sleep is just as important as regular exercise and healthy diet. Tossing and turning in bed night after night? Well you are not alone. Lack of sleep is one of the major problems in urban lifestyle. The downside is that these problems brings along so many other problems. Gaining weight, higher stress levels, anxiety are some of its side effects. I can't stress enough how important it is to sleep well. We must know that the growth of our body, repair of our body and the secretion of fat burning hormones all happens while we are sleeping. Lack of stress makes you Crave food its effect your mental ability and weakens immunity. National sleep Foundation recommend 9-11 hours of sleep for school going kids, 8-10 hours for sleep for teenagers and 7-8 hours of sleep for working adults. However when it comes to sleep it is always about quality and effective tips that will help you sleep like a baby. Not only this I will share some really powerful tricks that will make you sleep within a few minutes. Read the full content till the end because after you're reading this content tossing and turning in bed will be a problem of the past.

1) Increase bright light: 

Your body as a natural time keeping clock known as your circadian rhythm. Encourage your child and YouTube get as much natural light as possible during the day, especially in morning. Healthy breakfast also keeps to kick smart the body clock. It also reduced that time it took to fall asleep by 80%. Daily sunlight or artificial bright light can improve sleep quality and duration, especially if you have severe issues for insomnia. Try getting daily sunlight exposure or if this is not practical invest in an artificial bright light device for bulbs.

2) Feels safe at night: 

This is the second most effective thing that is to put away all your electronic device like your phone laptop TV at least half an hour before going to sleep. Blue light tricks to your body into thinking it's day time. Some children with bedtime ears feel better when they have a night light. Studies have shown that melatonin helps to regulate our sleep patterns is reduced by 50% while using electronic devices before going to sleep at night. The blue light from the electronic devices disturbs your ability to relax and sleep. So as you set an alarm for waking up in the morning you can also set an alarm 1 hour before going to sleep so that you you know that now it's time for you make your room tech free zone. In this time you meditate, read a book or write something. The whole idea is to prepare your body and mind for a good sound sleep.

3) Avoid daytime naps: 

Daytime naps longer than 20 minutes can make it harder for you over five to get to sleep at night, to get into to deep sleep and to wake up in the morning. Sleeping in day time can confuse your internal clock, meaning that you may struggle to sleep at night. If you take regular daytime naps and sleep well you should not worry. The effects of napping depends on the individual. If you have travel sleeping at night stop napping or shorten your naps. 

4) Check noise and light in bedroom: 

This is a little thing to make just the right kind of environment for a good night sleep. External noise often from traffic can cause more sleep and long term health issues. People believe that the bedroom environment and it's setup are key factors in getting a good night's sleep. First of all prefer wearing loss cotton clothes cause as compared to other fabrics they are more comfortable for body. If you find that you are sweating or freezing you will not be able to sleep well. 18 degree Celsius to for 24 degree celsius to considered to bed also contribute to the quality of your sleep.

5) Exercise regularly: 

Exercise is one of the best science that ways to improve yourself as well as health. Exercise reduce time to fall asleep by 54% total night wake fullness by 30%. Doing some exercise during the day will really help you sleep better of night. But make note about timing of your exercise. Exercising too close to your bedtime might make you too energized to fall sleep. So make sure you keep a gap of at least three hours. 4-7-8 is a powerful meditation for relaxation. Basically in this method you have to breath in through your nose for four seconds. Dekha breath in deep and in your mind count 1 2 3 4. Din hold your breath for seven seconds. Keep holding and count 1 2 3 4 5 6 7. Breakout and relax yourself fully into jeans exhalation. Do this just 4 times and you will instantly feel happy. This is powerful meditation technique that focuses on relaxation. Second is blink your eyes continuously for 60 seconds. This will makes your eyes tired and you will fall sleep faster. Third is take shower at least wet your feet. This will set an optimal temperature and blood circulation for your body and you will sleep faster and better.

6) Eat right amount at right time: 

Next is easy eating right at night. Eating is actually a big factor when it come to a good night sleep. Aap full stomach main disruptive sleep as the heavier the male the longer it will take to digest. The opposite applies too. Do not go to bed on an empty stomach may interfere with your sleeping patterns as much as full stomach. Now there are some food which are actually reach in tryptophan that can actually induce sleep. Some of these are almond, milk, oats moong dal, paneer fish and eggs. Black coffee green tea because they are rich in caffeine can mesh with your sleep quality. Avoid them after 5:00 p.m. Also alcohol makes you sleep faster but it negatively affects rapid eye movement sleep, the eyes move rapidly in various directions during REM sleep our brain is almost as active as it is when we are awake. In rem breaking can become fast and irregular. During too much water at night is not a good idea. This is because you would not want to make late night disruptive tips to the toilet.

7) Keep regular sleep and wake times: 

In in the mornings you should get out of bed when wakes up rather than trying to go back to sleep. Studies have shown that our body and brain responds will to sleeping at the same time each time. Doing this long enough actually sets off an internal clock which will automatically help you sleep at the same time every night. On the contrary wearing you sleep timings by more than an hour can seriously disrupt your sleep quality. Also that time at which you sleep matters. Every hour of sleep before midnight is worth to after midnight is not just a myth. Studies have proven that it's the first third of the sleep which is most important. There can be some days when you are of your schedule that's understable. But generally, try to maintain a proper sleep timing preferable before midnight.

8) Supplements: 

Gingobilova main sleep relaxation and stress reduction but evidence is limited. Taking 3g. of amino acid glycone can improve sleep quality. Magnesium can improve sleep quality also. Lavender can induce heart calming and sedentary effect to improve sleep. Are melatonin supplement is an easy way to improve sleep quality. Take 1-3mg. around 30-60 minutes before heading to bed.