Quick and Easy Ways to Sleep - How to Sleep Comfortably?

Do you want to sleep easily? A great majority of people, even all of them, respond to this sulya yes. Sleep is one of the basic needs of human beings. So it is healthy, easy and comfortable to sleep; the next day we should get rich. Is it possible to sleep easily for those sleeping? What should be done? In this issue we present 9 recommendations to you. Taking this recommendation into consideration will greatly contribute to your healthy life and your smooth sleep.

1. Creating a consistent sleeping pattern

Going to bed at different times every night is a common habit for many people.

However, an irregular sleeping pattern could interfere with sleep because it interrupts the body's circadian rhythm.

The circadian rhythm refers to a selection of behavioral, physical, and mental changes that follow a 24-hour cycle. A primary function of the circadian rhythm is to determine whether the body is ready for sleep or not.

This is heavily influenced by a biological clock that releases hormones to induce sleep or wakefulness.

Going to bed at the same time every night helps the body clock predict when to induce sleep.

2. Keeping lights turned off

The circadian rhythm is also influenced by cues, such as light, which help the body judge when it is nighttime. Keeping the room as dark as possible when going to bed might help bring on sleep.

3. Avoiding napping

Naps during the daytime can also disrupt the circadian rhythm, particularly those longer than 2 hours or close to the evening.

One study found that students who napped at least three times per week for longer than 2 hours or napped close to the evening had a lower quality of sleep than their peers.

After a poor night's sleep, it is tempting to take a long nap, particularly close to the evening. But try to avoid this as it can adversely affect a healthful sleep cycle.

4. Doing exercise

Physical exercise is known to have a positive impact on sleep quality.

One study that looked at 305 people over 40 years old with sleep problems found that moderate or high-intensity exercise programs led to improvements in sleep quality. The study also found that participants took their sleep medication less frequently.

It is currently unclear whether exercising at different times of day has an impact on sleep.

5. Avoiding using your mobile

Currently, there is much debate about whether the use of mobile phones at bedtime affects sleep.

One study on college students found that those who scored high on a scale of problem phone use, such as addictive texting behavior, had a lower sleep quality. However, there was no difference in the length of time they slept.

Much of the current research is on students and young people, so it is unclear whether these findings extend to other age groups. Studies also tend to focus on problem phone use. People who do not use their phone in this way may not be as susceptible to sleep disturbances.

More research is needed in this area to understand the extent to which phone use can impact upon sleep.

6. Reading books

Reading books can be relaxing and may help prevent anxious thought patterns that could interfere with a person's sleep. It is best to avoid books that might cause strong emotional responses.

7. Avoiding caffeine

Caffeine is a stimulant. It stimulates wakefulness and can disrupt sleep patterns. It is best to avoid caffeine for at least 4 hours before going to bed. In some people, consuming caffeine at any time of the day could have a negative impact on sleep quality. For these people, it is best to avoid caffeine altogether.

8. Trying meditation or mindfulness

Meditation and mindfulness can help reduce anxiety, which often disrupts sleeping.

A study in older adults with sleeping difficulties found that mindfulness meditation improved sleep quality, compared to people who did not practice mindfulness.

9. Trying counting

A longstanding method of inducing sleep is counting down slowly from 100. There are several ideas about why this may work, including boredom or distracting the individual from anxious thoughts.

Source: https://www.medicalnewstoday.com/articles/322928.php