We need to sleep for approximately 7 hours to maintain our physical and mental health in proper coordination. If we sleep less than 7 hours or more than 9 hours we might suffer from various diseases such as gastritis, seizures and cognitive dysfunctions. A proper sleep cycle is a must to keep our body and mind healthy.
Once we change our daily habits and lifestyle Insomnia can be easily treated naturally. We advise some basic tips which help to maintain the sleep cycle.
1. Wake up calls and sleeping time
A specific time has to be there to wake up and to sleep every day. If we get up and sleep at the same time, the brain develops a habit with the body to maintain consistency.
2. Avoid Heavy food
We must avoid heavy food before going to sleep. Additionally, we should also avoid eating late-night dinners and heavy snacks before going to bed. The food consumed will activate the digestive system and keep it up. This may lead to gastric troubles.
3. Exercise Regularly
Doing exercise before going to bed makes the body tired and helps to fall asleep in a very short time. Exercise such as jogging can improve the quality as well as duration of sleep.
4. Drinks and alcohol
We must avoid consuming hard drinks and caffeinated drinks in the evening and before going to sleep. It stimulates the body and keeps it active for a longer duration.
5. Best temperature
Set a perfect temperature between 18-25°C of the bedroom. A perfect temperature can make the body more comfortable and helps in falling asleep easily.
6. Lights and Noise
Block direct sunlight in the bedroom by using thick curtains on the window. It helps to keep the room dark and not disturb the sleep cycle. Make sure the room is also free from any kind of sound which can distract the sleep. If there are pets, they should be kept away from the bed.
7. Your Devices
We must avoid working in bed. A bed is only for sleeping. Working before going to sleep should also be avoided. Mobile Phones, Laptops, TV, or any other electronic device with bright display screen can destruct your sleep. It reduces the melatonin synthesis. Melatonin is a hormone which helps in making us fall asleep.
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