have a quality sleep

tip: turn off tvs, computers, and other blue-light sources an hour before you go to bed. but if you have to snooze while the sun’s up, keep it to 20 minutes or less. your lower back may not hurt enough to wake you up, but mild pain can disturb the deep, restful stages of sleep. it should be just the right size — not too fat and not too flat — to support the natural curve of your neck when you’re resting on your back. line your nose up with the center of your body. your mattress may hold the cause. go to sleep and wake up at roughly the same time every day, even on weekends. in time, you’ll be able to nod off quickly and rest soundly through the night. regular exercise helps you sleep better — as long as you don’t get it in too close to bedtime.

aim to finish any vigorous exercise 3 to 4 hours before you head to bed. have a light evening snack of cereal with milk or crackers and cheese instead. if you have to get up at night, it can be hard to get back to sleep quickly. lower light levels signal your brain to make melatonin, the hormone that brings on sleep. and if you’re a parent, you might be all too aware of noises at night long after your children have outgrown their cribs. if you’ve still got a lot on your mind, jot it down and let go for the night. then, about an hour before you hit the sack, read something calming, meditate, listen to quiet music, or take a warm bath. they can check to see if a health condition — such as acid reflux, arthritis, asthma, or depression — or a medicine you take is part of the problem. “american academy of sleep medicine: “sleep hygiene – the healthy habits of good sleep.” national institutes of health: “facts about insomnia.”

if you keep a regular sleep-wake schedule, you’ll feel much more refreshed and energized than if you sleep the same number of hours at different times, even if you only alter your sleep schedule by an hour or two. among lots of other health benefits, eating a balanced breakfast can help sync up your biological clock by letting your body know that it’s time to wake up and get going. if you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep. keep curtains and blinds open during the day, and try to move your desk closer to the window. this isn’t a problem if you’re exercising in the morning or afternoon, but too close to bed and it can interfere with sleep.

it’s your overall eating patterns rather than specific foods that can make the biggest difference to your quality of sleep, as well as your overall health. the more overstimulated your brain becomes during the day, the harder it can be to slow down and unwind at night. a peaceful bedtime routine sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses. to stay out of your head, focus on the feelings in your body or practice breathing exercises. keep the lights dim and avoid screens so as not to cue your body that it’s time to wake up. (cleveland clinic) adopt good sleep habits – how improving your sleep environment and sticking to a regular schedule can improve the quality of your sleep.

do you think you have poor sleep quality? learn to recognize the signs of lack of sleep, and get tips for improving your sleep quality. try to go to sleep and get up at the same time every day. this helps set your body’s internal clock and optimize the quality of your sleep. choose a bed time 1. exercise. going for a brisk daily walk won’t just trim you down, it will also keep you up less often at night. 2. reserve bed for sleep and sex 3. keep it, .

how to sleep better 1. music can soothe us. 2. dim the lights when you’re home at night. 3. consider limiting caffeine and alcohol later in the day. 4. follow a regular sleep schedule. go to sleep and get up at the same time each day, even on weekends or when you are getting a better night’s sleep stick to a sleep schedule. get some exercise every day. go outside. avoid nicotine and caffeine. don’t take naps after mid-, . advertisementstick to a sleep schedule. set aside no more than eight hours for sleep. pay attention to what you eat and drink. don’t go to bed hungry or stuffed. create a restful environment. limit daytime naps. include physical activity in your daily routine. manage worries. know when to contact your health care provider. increase bright light exposure during the day. reduce blue light exposure in the evening. don’t consume caffeine late in the day. reduce irregular or long daytime naps. try to sleep and wake at consistent times. take a melatonin supplement. consider these other supplements. don’t drink alcohol.

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