Half sleep mind is definitely a problem when you have tough schedule lineup every day, which demands a more fresh and alert mind. From your mental clarity to your waistline and mood balances, all are linked with the quality of sleep you have at night. Most people suffer from poor to the bad quality of sleep. Resultantly, they often moan over their inactiveness and lower productivity. Apart from keeping your diet and routine healthy and clear, additional factors too can positively affect the quality of your sleep.
1) Make your room darker
Switch off all the unnecessary lights since the absence of required level of darkness from room’s impacts the sleep function of your brain. The presence of light hinders your sleep hormone melatonin to let you fall asleep. Since light gives the signal to your body to wake up.
Switch off the LED lights as much as possible. Lights from an alarm clock and cell phones often disturb, keep your phone upside down and put a piece of thick cloth on an alarm clock to stop the disturbance.
What you should do is draw curtains, to stop the moonlight or streetlight entering in your room. Switch off the LED lights as much as possible. Lights from an alarm clock and cell phones often disturb, keep your phone upside down and put a piece of thick cloth on an alarm clock to stop the disturbance.
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2) Do a sound check
While you may love to fall asleep to your favorite playlist, your brain continues to register and process sounds, so even the slightest sound can disrupt your sleep.
Make your sleep environment quiet and silent as much as possible. For some, sounds are necessary to fall asleep and for some, a complete silence is a requirement. The needs vary from person to person. While you may love to fall asleep to your favorite playlist, your brain continues to register and process sounds, so even the slightest sound can disrupt your sleep. Often, however, to avoid the noise from outside people resort to the sound of fans or white sound machine for a calm and consistent cover.
3) Find the right room temperature
A room temperature of 65 to 68 Fahrenheit is optimal. If you love the cozy environment, then you must keep your head and feet out of the cover, and avoid doing the thermostat too low which may cause to take some sheets and blankets.
Nominal room temperatures adjusting with your body is very important for a stable and constant sleep. Your body temperature is high during the day when you’re busy in work and tends to drop by evening to night. Low room temperature is recommended at night to adjust your body temperature. A room temperature of 65 to 68 Fahrenheit is optimal. If you love the cozy environment, then you must keep your head and feet out of the cover, and avoid doing the thermostat too low which may cause to take some sheets and blankets.
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4) Sniffing a soothing scent
It is recommended by the doctors as well to keep that scent with you even when you are traveling since it will cover up for your change in sleeping environment.
A Thai study in 2012 found that sniffing lavender lowers your heart rate, skin temperature, and blood pressure. All the factors are really important to let you sleep properly. The body’s scent-processing system is connected to your brain’s emotional center, so any scent that makes you relax or brings up fond memories can help soothes you to sleep. It is recommended by the doctors as well to keep that scent with you even when you are traveling since it will cover up for your change in sleeping environment.
5) Try a taste of Tartness
Turkey eggs, chicken and nuts all contain same e amount of Tryptophan. Pairing your favorite tryptophan-containing food with a carbohydrate will make it an even more effective snooze agent.
A study conducted in 2014 found that drinking two 8-ounce glasses of Tarry juice a day increased the sleep by 85 minutes. Since it contains tryptophan, a source of sleep hormone melatonin. Turkey eggs, chicken and nuts all contain same e amount of Tryptophan. Pairing your favorite tryptophan-containing food with a carbohydrate will make it an even more effective snooze agent.