The sleep of just is one of the most important things that make people healthier and happier. A sleep helps you relax and recover the energy after a long day of working. Concurrently, it also keeps your body alert throughout the next day. Therefore, we would like to recommend you some advice for a good night’s sleep and wake up happier.
How To Get A Better Sleep
1. Rapidly fall into sleep.
Firstly, we advise you to take a warm bath in the evening. The warm water is really wonderful to relax. Then, your body cool off and you will sleep well. Secondly, you should change your posture. It brings a dramatic change in the quality of sleep if you are in a proper posture.
When you start sleeping or wake up at night, you keep your body in “the middle line” in which your head and neck are kept quite straight. I am sure that you can easier fall into sleep. Thirdly, you find a suitable pillow. If the pillow is too low, your head will be thrown backwards. On the contrary, if your pillow is too high, your head will be bent aside. Fourthly, you should reduce exposure to light for one or two hours before bed.
Your body considers the light as a signal of waking time or sleeping time. Therefore, the strong light before bed causes your circadian clock disorder. If you have no way to stop the light, you can wear a blindfold. The lavender “pillow” for eyes helps you more relaxed. Finally, you can choose the best white noise machine. A white noise machine creates the mellow sound – the sound of waves, the sound of wind or the sound of steam – these unformed sounds make your brain get off the wander thoughts.
They are able to dilute the other noises while you are sleeping. However, if you can’t buy a white noise machine, you can create the white sound with a disconnected radio, or you can listen to ambient music (music created by electronic devices). For a suggestion, Brian Eno’s music is the best for you.
2. Get eating moderation
Eating moderation not only gives you a better healthy but also facilitates your process of sleeping.
On the one hand, you should eat dinner before bed at least three hours. Because the stomach needs time to digest the food and a full stomach also disturbs your sleep. In contrast, don’t go to bed with an empty stomach. It is similar to a full stomach while the empty stomach makes you feel uncomfortable. If your stomach is rumbling and continuously awakes you during the night, you should take a snack one hour before bedtime.
Besides, you have t avoid oily foods, strong condiment dishes or some foods of sugar and carbohydrates. But some things containing a high content of protein such as turkey, yogurt, soy, tuna and peanut can help the body relax, and satisfy your hunger with complex natural fats. On the other hand, you should avoid caffeine in the afternoon or evening. Caffeine in coffee, black tea, cacao and soda makes you awake even when taken earlier because its impact lasts to 12 hours. Replacing for it, you are encouraged to enjoy a warm beverage such as a glass of warm milk, of chamomile tea or of herbal tea.
3. Create a comfortable feeling of bed and bedroom
Your brain needs to be engaged in a relaxing and quiet atmosphere. You have to stop doing something stressed like doing homework, using the computer, watching TV, doing exercise or any stressful and vibrant activities that you are not willing to sleep on time. As a replacement, you should take some reading, do relaxing activities or write the diary. In addition, you should make your bed like a heaven.
Let’s form the habits that keep your bed clean, wash your blanket and pillow cases regularly. You also sweep cobwebs, vacuum the floor and remove all the dirty plates, cups and water bottles in the room. Now, let’s decorate or repaint your room or simply place nice flowers on the table. After that, you certainly see your bedroom as a safe and healthy place to sleep, not “a slum”.
4. Change daily habits
The first thing you should do is that goes to bed and wake up on time every day. Bedtime fluctuating over an hour can severely disturb your sleep quality and break your daily biological clock. Therefore, you must go to bed on time, even on weekends and still get up on time although you have to stay up later last night. Don’t press “snooze”, but get off your bed as soon as the alarm rings.
Besides, you necessarily sleep enough 7 or 8 hours every day. Your body will be tired and can’t recover after a working day if you sleep less than 7 hours. However, you become lazier and more stagnated if you spend more than 8 hours on sleeping.
How To Wake Up Happilier
Sleeping well is very important, but waking way doesn’t play an inferior role. So, let’s follow these below steps to be healthier when waking up in the morning.
1. Set a healthy routine.
There are some useful suggestions that anyone can apply for feeling awake and refreshing after bedtime:
-Turn off the alarm.
-Take a deep breath into lungs and exhale slowly.
-Stretch your body to wake limbs up.
-Smile. Reward yourself a smile that puts you in a positive mood for a new day. You may see it silly, but it really works for your better feeling.
If it is difficult for you to wake up on time, let’s take a wake-up light. This device provides you with a natural sunlight in order that you naturally wake up. There are many types in the market so that you have to learn information carefully to buy the best wake-up light for your bedroom.
2. Go to the bathroom
Let’s brush your teeth and comb your hair. These good habits refresh your brain immediately. And the white light in the bathroom also slowly make your body alert:
-Flap a little cold water on your face.
-Take a shower if you feel you have had a hard time to get out of bed. You may enjoy a favorite song or program during showering.
3. Have a healthy breakfast
Breakfast gives your body the refreshment and energy to start a day. No breakfast or an unscientific breakfast make you feel drowsy and fatigue so that you aren’t ready to do anything. Here are some selections for a healthy breakfast:
-Oats or whole-grain bread
-Fruit, yogurt and cereals.
-The green vegetable such as spinach, kale or the juice of them.
-Eggs, ham or turkey.
You should take the oily food and butter away because they don’t support to your happy morning and also aren’t good for your health.
4. Do exercise
Exercise is a great method to promote your body’s functions. You are provided more energy and excitement after doing exercise.
There are some easy ways to take exercise such as:
-walking around your house or your room.
-joining a yoga class in the morning. Yoga comforts your mind and makes you ready for your work.
-doing some simple workouts or yoga poses at home if you are too busy.
-just take a 10-minute walk. You can train your body by walking to the bus station or going to the store for a coffee or milk.
You have recognized that your health can be better by just some little changes that you were unaware before. Health is better than wealth. Therefore, after this article, we hope you are able to kick the habits and have vim and vigor for your life with our suggestions.