Sleep quality is extremely important for our health. Thanks to what needs to be done for quality sleep, we can directly prevent our sleep problem. In this article, we explain the secrets of uninterrupted and quality sleep with a few simple steps!
Go to bed at the same time and get up at the same time
One of the most important rules for a quality sleep will be to go to bed at the same time every night and wake up at the same time in the morning. After a while, the body gets used to its natural balance and the brain starts to give sleep signals between these hours. Sleeping and waking up between certain hours is among the first things to do for quality sleep. Also, let's not forget that the best quality sleep hours are between 10:00 in the evening and 06:00 in the morning.
Don't Nap in the Evening
Many people prefer a short-term nap to get rid of their tiredness and insomnia after coming from work. Usually, this 15-30 minutes of sleep will not only reduce the duration of night sleep, but also reduce the quality of sleep. Not only on working days, but also on holidays, it is not necessary to take a nap because of the slightest tiredness.
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Pay Attention to Nutrition
Another important issue for a healthy sleep is to pay attention to a healthy diet. Consuming caffeinated beverages before going to sleep will reduce sleep quality. In addition, the consumption of alcohol and cigarettes should be minimized. If you have a habit of eating in bed, it is necessary to give up. Because after the meal eaten in bed, the person inevitably tends to sleep. The most important point in the relationship between nutrition and sleep is not to eat late at night. Because while our body is struggling to digest what we eat during sleep, it can give us a hard time. Digestive problems during sleep will lead to insomnia and long-term sleep problems.
Drink Balm or Chamomile Tea Before Sleeping
When we call plants for quality sleep, we immediately think of lemon balm or chamomile tea. Studies have shown that when we drink these two herbal teas before going to sleep, it calms our body and helps us to have a quality sleep. Chamomile and lemon balm tea also eliminates the problem of insomnia caused by stress.
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Pay Attention to the Cleanliness of the Bedroom
One of the most important things during sleep is air. The air in the room you sleep in should be clean. Not only during sleep, but in general, the air in your home should be healthy. Therefore, pay attention to the ventilation of the rooms by opening the windows frequently. Air conditioners and fans should not be used in crowded rooms.
Last updated October 17, 2021