According to recent surveys, 20-40% of adults across the globe experience insomnia every year, and the number of people diagnosed with various sleep disorders is steadily growing. The daunting figures are reason for public concern because sleep deprivation can trigger a range of health hazards, such as higher risk of heart disease, cognitive impairment, hormonal misbalance, memory problems, elevated blood pressure, obesity, depression, skin aging, and increased risk of premature death. Even without these problems in the mix, poor sleep quality impacts brain function, alertness, and energy levels, so you should approach your pillow-time seriously if you want to stay on top of everyday tasks. Here are a few things you can do to improve sleep quality, boost energy, and stay healthy in the long run. Take a look at 10 tips on How to Improve Sleep and Boost Energy Levels:
Essential oils alleviate stress, calm the nervous system, and promote relaxation. By stimulating the limbic system, a few drops of Roman chamomile, lavender, or clary sage oil (used as bed linen spray, aromatic cotton ball, or scented bath salts) can help you fall asleep faster and improve the quality of your shuteye.
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Swedish massage, deep massage, and trigger-point massage can reduce tension and improve sleep quality. Self-massage will also help you unwind and get a good nightly shuteye after a long day: gently rub your legs, back muscles, neck, and abdomen to prolong deep sleep and replenish energy efficiently.
Humans get sleepy when their body temperature drops, so trick your mind into sleep by taking a hot bath 60-90 minutes before bedtime. Hot water will temporarily increase body temperature, but once its short-lived effects wear off, you will be nodding off counting Zzz’s.
#4.Avoid the Fatal Trio
Caffeine, nicotine, and alcohol are sleep robbers. Caffeine and nicotine stimulate the nervous system keeping drowsiness at bay, while alcohol can cause short-term sleepiness, but as soon as the metabolism clears it, you will wake up in an ungodly hour due to the withdrawal syndrome. Ditch these substances from your agenda or at least minimize their intake for your sleep’s sake.
#5.No Bedtime Fridge Raids
Avoid protein-rich foods after 8 p.m., and stick to light snacks and dairy products before turning in. Milk contains L-tryptophan, so the proverbial glass of milk can help you fall asleep faster – but a heavy evening meal consisting of acidic or spicy foods will cause heartburn and completely ruin your shuteye.
Set aside 10-15 minutes before bedtime for breathing exercises. Deep breathing calms the nervous system and enhances relaxation, and paired with a healthy diet and regular workouts, it will improve sleep quality over the long-term. If possible, visit a spiritual retreat where you will be able to spend quality time in the fresh air, engage in age- and fitness-appropriate activities, and learn breathing techniques that alleviate tension, promote quality sleep, and help you cope with daily stress.
Light physical activity will get negativity out of your system and help you unwind before bedtime. Cycling, walking, dancing, yoga, pilates, and similar exercises will calm your mind, tire you physically, and boost sleep quality.
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#8.The Right Sleep Position
Improper sleeping position may be the reason why you toss and turn every night. If you snore or suffer from apnea, try sleeping on the side. Experiment with different poses and find the one that you feel most comfortable with.
Uncomfortable bed can also cause sleeping problems. Replacing an old mattress with an ergonomic one will be a smart investment in peaceful dreams, spinal health, and improved daily energy.
Staring at a light-emitting device for a couple of hours before sleep can suppress melatonin by 22% and disrupt normal sleep patterns. Instead of watching the telly or reading on your iPad, grab a real book, take a walk, or stretch gently for a sleep-inducing change.
All set for a replenishing bed session? Sweet dreams! Let us know how much you liked How to Improve Sleep and Boost Energy Levels.
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