Six effective ways to sleep better

According to experts, there are many things that we do unconsciously, we don’t realize how negatively they affect our sleep.

Lack of sleep or disruption of our body clock can also lead to depression and bipolar disorder. Therefore, understanding the need for good sleep is very important. The question is what should be done so that sleep is not disturbed.

(1) Limit the amount of light in the bedroom: The use of mobile phones and laptops is becoming as common as addiction these days.

Many people spend hours watching dramas and movies on laptops but few know that doing so affects our sleep badly. These electronic devices emit a special kind of powerful blue light. Due to this light, the melatonin hormone is not released properly in the body. It is the hormone responsible for sleep.

Professor Malcolm von Schantz of the University of Surrey suggests that the use of these devices should be stopped an hour and a half before bedtime. In addition to blue light, other light sources in the home, especially in the bedroom, should be reduced in the evening. This can be done with the help of a lamp. Dark colored curtains can also be installed to darken the bedroom.

(2) Be Punctual: Staying up late the night before the weekend is tempting, but punctuality is essential to maintain good sleep. Going to bed at the same time every day is helpful. The greater the change in daily sleep time, the greater the risk to health.

(3) Make the bedroom comfortable: It is common for many people to have laptop and chargers scattered around the bed, but if we want to get a good night’s sleep, it is very important to understand that your bedroom is The more comfortable the better the sleep.

It is better to keep phones, laptops and other electronic devices in another room. Instead of setting an alarm in your phone, you should buy an alarm clock. Cooling in the room also plays an important role. It is easier for the body to sleep in a cool environment than in a hot one.

(4) Daylight: Our body clock works according to the time of sunrise and sunset. But many of us don’t get the full benefit of daylight because of sleeping late in the morning. By opening the curtains of the house in the morning, you can get more daylight. If possible, exercise should be done in the morning. By doing this, you can sleep well at night.

(5) Things to do before going to bed: Some things to do before going to bed If you do every day, the body will know that it is time to sleep. Reading books, listening to songs, bathing are some such activities. As soon as you start doing them, the body will start preparing itself for sleep. Most parents do the same with children.

Many parents breastfeed or bathe their babies before putting them to sleep. They are often told bedtime stories. By doing this every day, the baby’s body gets used to it and the body understands that it is time to sleep.

(6) Stay away from caffeine: You must have noticed that drinking coffee late at night makes you sleepy. This is because of the caffeine in coffee. But caffeine is not only found in coffee but also in tea and many cold drinks. Drinking tea or coffee in the evening can also affect your sleep as the effect of caffeine lasts on our body for five to nine hours.

(Courtesy of the BBC)