Let’s go through your ideal night of sleep and sleep preparation together, starting in the afternoon.
Getting Ready For Nighttime
Preparing for sleep at night begins during the daytime. Engage in some sort of aerobic exercise such as brisk walking in the afternoon or early evening. Daily exercise is one of the best ways to improve the quality of your sleep because it helps you fall asleep faster and sleep longer. People who exercise spend a greater amount of time in stage three and four sleep, the most restorative and repairing stages of sleep.
But don’t go overboard and rev up your body with exercise within three hours of bedtime.
Eat a modest, healthy dinner four hours before bedtime. You may eat a light evening snack before bed - even better is a snack that is correctly balanced with proteins, carbohydrates, and fats. This snack will help stabilise blood sugar through the nighttime hours. Some people can handle caffeine; others can’t. If you fall in the latter category, then quit drinking or eating caffeinated products by noon.
As the sun goes down, your body will relax naturally. When the light fades, the hormone melatonin is released into your bloodstream, making you sleepy. The amount of melatonin your body produces is affected by the amount of light going into your eyes.
Follow your body’s signal. Turn down the lights. Light messes up our hormonal response at night.
Don’t watch an action-packed movie or even the late local news programme, which tends to play up violent news stories. Watch something calming, play your favourite soothing music, or perhaps watch a funny TV show or movies since laughter helps to relax you. Take a warm shower or bath, adding soothing salts or lavender oil. Get all your senses involved. Dim the lights, listen to music, and relax.
When To Head To The Bed
Sleep before midnight is better than sleep after midnight. If you can’t bear the idea of going to sleep that early, remember that your very health is at stake. Ninety to 95 percent of your 60 to 100trillion cells are replaced each year, and much of that occurs during sleep that comes early in the night. Not only that, but while you sleep your body rejuvenates itself. Sleep and water are the two best anti-ageing secrets. If you value your looks and your life span, getting to bed at 10 p.m. won’t be difficult. For many patients with chronic disease, the most important recommendation is to be in bed by 9 p.m. and to sleep at least eight hours. God designed us to fall asleep when it is dark and to wake up when the sun rises.
Getting Ready For Nighttime
Preparing for sleep at night begins during the daytime. Engage in some sort of aerobic exercise such as brisk walking in the afternoon or early evening. Daily exercise is one of the best ways to improve the quality of your sleep because it helps you fall asleep faster and sleep longer. People who exercise spend a greater amount of time in stage three and four sleep, the most restorative and repairing stages of sleep.
But don’t go overboard and rev up your body with exercise within three hours of bedtime.
Eat a modest, healthy dinner four hours before bedtime. You may eat a light evening snack before bed - even better is a snack that is correctly balanced with proteins, carbohydrates, and fats. This snack will help stabilise blood sugar through the nighttime hours. Some people can handle caffeine; others can’t. If you fall in the latter category, then quit drinking or eating caffeinated products by noon.
As the sun goes down, your body will relax naturally. When the light fades, the hormone melatonin is released into your bloodstream, making you sleepy. The amount of melatonin your body produces is affected by the amount of light going into your eyes.
Follow your body’s signal. Turn down the lights. Light messes up our hormonal response at night.
Don’t watch an action-packed movie or even the late local news programme, which tends to play up violent news stories. Watch something calming, play your favourite soothing music, or perhaps watch a funny TV show or movies since laughter helps to relax you. Take a warm shower or bath, adding soothing salts or lavender oil. Get all your senses involved. Dim the lights, listen to music, and relax.
When To Head To The Bed
Sleep before midnight is better than sleep after midnight. If you can’t bear the idea of going to sleep that early, remember that your very health is at stake. Ninety to 95 percent of your 60 to 100trillion cells are replaced each year, and much of that occurs during sleep that comes early in the night. Not only that, but while you sleep your body rejuvenates itself. Sleep and water are the two best anti-ageing secrets. If you value your looks and your life span, getting to bed at 10 p.m. won’t be difficult. For many patients with chronic disease, the most important recommendation is to be in bed by 9 p.m. and to sleep at least eight hours. God designed us to fall asleep when it is dark and to wake up when the sun rises.
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