How to get good sleep

How to get Good Night sleep 

how to get a good sleep

Getting a good night's sleep is very important to one's health
sometimes we find difficult to sleep.
Avoid foods that disrupt your sleep patterns.
Food gives the body energy. Some food can energize you, and a few can cause you too drowsy. Some foods contain tryptophan, an aminoalkanoic acid that helps you get a deep sleep.


Some Foods Make You Stay Awake Like~

Chocolate

It is not a good news for those with a sweet tooth, but research has shown chocolates are loaded with sugar which will negatively impact sleep quality. Findings of research published within the Journal of Clinical Sleep Medicine revealed that those that consume more sugar before bedtime are less likely to fall under a deep sleep. Researchers  said that, based on their study, most of the people who consumed chocolate before bedtime are more prone to waking up several times throughout the entire night.

Pizza

Avoid eating pizza before bedtime. The main pizza ingredients are cheese and tomato sauce,they increases the chances of heartburn,because tomato sauce is very acidic, and cheese is very rich in fat. This combination is the main causes of heartburn, which successively prevents you from getting a good night’s sleep.

Also avoid eating at least three hours before going to sleep

Ice cream

This delicious treat could also be perfect during hot summer days but might not be the good treat  before sleeping. Dairy contains tons of fat, and even frozen dessert that claims to be low-fat can have high sugar content. If you eat frozen dessert before bedtime, you'll expect to possess difficulty in sleeping.

Spicy food

spicy dishes taste great, but eating such, before your bedtime might not be the wisest choice. Spices  get the blood flowing and increase the temperature of your body,.and make your sleep  disturbed There are even studies where participants claim to have experienced surreal dreams and even nightmares after consuming spicy foods before bedtime.

The Importance of Sleep 

how to get a good sleep

Getting sufficient amounts of sleep is extremely important for your health. A good night’s sleep lowers your risk of developing various chronic illnesses like type 2 diabetes, heart problems , and obesity. It also helps boost your immune system.



When trying to get a night of good sleep, create a relaxed bedroom environment. Avoid consuming food a minimum of three hours before you sleep. You should also close up your TV and phones an hour before getting to bed to make sure these gadgets won't distract you.Warm baths can also help you sleep

Maintain a daily sleep routine. Getting to bed and waking up at an equivalent time. This includes the weekends!
Get quarter-hour of sun within the morning.
Get your daily exercise. Regular exercise is great for your overall health and helping you to get sound sleep, but  you shouldn’t do it too close before bedtime
Avoid caffeine and alcohol. Stop drinking alcohol within three hours before bedtime.
Make sure the temperature of the room is comfortable, between 65 and 75 degrees is that the optimum temperature for sleeping.

The key to good sleep is being consistent in your bed and wakeup times, and having good rituals before bed that help set the tone for a good night sleep.

Have a Good Sleep and Sweet Dreams.😊

how to get a good sleep