Welcome to my How To Sleep Better and Faster Everyday blog post. In this post, I’ll share some steps. Those are proven for Improving your sleep every day. If you can follow it you must get a better result. Let’s check it.
How To Sleep Better and Faster Everyday – 8 Proven Rules
50 to 70 million adults in the USA, have sleep disorders and problems falling asleep at night. You need at least seven to eight hours of uninterrupted sleep each night in order to restore cells, build important hormones, repair, tissues, and reset the body. If you have trouble drifting off at night, or perhaps you wake up often during the night, then this blog post is for you. Let’s take a look at 8, simple ways to sleep better and faster at night.
#1 – Vitamin b1
If you suffer from racing thoughts at night and an overactive mind, then you are likely deficient in vitamin b1. Eating junk foods like sugars and refined, grains depletes b1 from the body. We recommend consuming a nutritional yeast supplement each day, as this is rich in b1 and helps to calm the nervous system so that you can fall asleep. You can also get b1 from beef, liver, pork, eggs, fish, and sunflower seeds.
#2 – Darkness
Darkness in order to fall asleep the brain releases, a hormone called melatonin. This is made in the pineal gland and helps to regulate your biological body clock to trigger melatonin. Your brain requires darkness, so turn off your cell phone tv, and lights at least 45 minutes before you wish to sleep. A dark room helps the brain to produce melatonin so that your mind can switch off and enter a sleep state.
#3 – Second Breaths
There is a simple breathing exercise that you can perform in bed which calms the body and mind. Simply breathe into the count of five and count to five again as you breathe out. This lowers the heart rate, calms the nervous system, and relaxes your muscles ready for sleeping.
#4 – Potassium And Magnesium
These are the two key minerals that help you to fall asleep quickly but also prevent you from waking up prematurely in the early hours. Magnesium and potassium are electrolytes, which help to regulate energy production and prevent muscle cramps. The best foods rich in these minerals are leafy. Greens consume these with your evening. Meals such as kale beet tops collard greens, broccoli, celery, and cabbage.
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#5 – No Caffeine
Caffeine is a stimulant that causes your adrenal glands to pump out more cortisol and adrenaline. This is found in coffee, tea, chocolate, and soda drinks, and is one of the most common causes of sleeping problems. Stop consuming these after 5 pm and you may see results very quickly.
#6 – Exercise
if you’re exercising too often, you may find that your pulse rate is a little too high. If you hear your pulse, whilst you are laying on your pillow, you may be overtraining. We recommend performing long one hour, gentle walks in the evening. This helps to bring in lots of oxygen to the heart and brain in order to calm you down and help you to sleep.
#7 – Best Time
The body has natural waves of hormones that are connected to the circadian rhythm. This is a natural internal process that regulates your sleep and wake cycles and repeats each rotation of the planet every 24 hours. The best time to go to sleep according to this natural rhythm. Would be around 10 30 to 10 45 pm? If you try to sleep later than this, then you may find it more difficult and have to wait for the next hormone or wave to make you sleepy.
#8 – Stimulation
Stimulation an hour or so before you plan on sleeping. Try to wind down and stop stimulating your mind with the news, television, and information. The news in particular is a source of stress for many people which can cause problems with your sleep, simply relax with some gentle natural sounds or slow music with a low BPM. A soak in a bubble bath is very relaxing for the muscles and the brain. We also recommend adding a few drops of calming essential oils into your bath water to further trigger relaxation.
My Final Opinion:
Finally, I want to say If you really want to use health then you have obeyed the scientific rules. You can’t get overnight results but you must get results. A night of healthy sleep is a SLOW race. If you want to with this race then you have to be determined. So, guys thanks for reading this article. Stay tuned with this blog for getting more and more health tips.