A good night's sleep is necessary for the well-being of a person. Although underestimated, the body requires sufficient sleep to function properly. Insufficient sleep can disrupt the regulatory functions of the body as well as the functions of the brain.

During sleep, the body recovers rapidly and changes can negatively affect this process. People suffer from insomnia for many reasons. However, some things can help you take care of them.

1. Adjust room temperature and lighting.


You need to be comfortable to get a good sleep. Ambient temperature plays a very important role. You cannot sleep in extreme temperatures, it is better to sleep at an optimum temperature around 20 ° C (depending on the person). It is recommended to set the air conditioning or heating in the room to the optimum temperature that you do not mind. Another important factor is the lighting in the room.

Our body releases melatonin, a hormone that induces sleep. Dark stimulates the production and secretion of melatonin. One of the causes of insomnia is the use of phones and other screens. This is due to the emission of blue light. Reducing light or not using the screen helps you get better sleep.

2. A comfortable bed, mattress, and pillow are essential for comfortable sleep.


The mattress should not be soft enough to cause back pain or discomfort. A large number of mattresses are available today, people have a wide range of options. You can research each type of facility and compare mattresses and choose the best suit as per your choice.

The pillow should not be too high or too low. The height should be sufficient to maintain the correct curvature of the neck so that there is no pain when awake.

3. Avoid drinking liquids just before bed.


This is one of the most important things that most people ignore. You will wake up one or more times before going to sleep at night or before going to sleep at night. This disrupts sleep and the person is unable to sleep for some time, resulting in poor sleep.

Make sure you empty your bladder before bed so that you don't have to get up in the middle of the night to urinate.

4. Set a regular time for sleeping and eating.


You need to set a specific time to sleep and wake up each day. The body gets used to it and it controls what time you sleep and wake up. It helps in maintaining the correct duration and quality of sleep. If you lie down at different times, then this sleep cycle is interrupted and insomnia occurs. You should avoid eating before bed.

Research shows that people fall asleep faster on a low-carb diet. Food should be consumed at least 3-4 hours before going to bed. It also controls the digestive system.

5. Exercise is one of the healthiest habits a person can adopt.


It is best to exercise in the morning. It releases toning hormones and warns the person. Yoga and light stretching also relaxes the body. However, some researchers recommend exercising in the afternoon or evening. Exercise is said to stimulate the body and regulate blood flow by secreting adrenaline and adrenaline. This activates the body and awakens alertness.

6. Do not drink caffeine at night.


Some people have a habit of drinking tea or coffee in the afternoon. Caffeine stimulates the brain and keeps the nervous system active, delays sleep, and causes anxiety. People with insomnia may also take supplements containing lavender, L-theanine, or glycine in combination with other strategies.

7. Taking a relaxing bath/shower will help you fall asleep faster.


Bathing relaxes the body and helps reduce muscle tension, which controls sleep. Soaking your feet in saltwater relaxes the body and induces sleep. You can also listen to lighter music that sounds good and has a calming effect.

Conclusion


Insufficient sleep can disrupt the regulatory functions of the body as well as the functions of the brain. It is recommended to set the air conditioning or heating in the room to the optimum temperature that you do not mind. One of the causes of insomnia is the use of phones and other screens.

This disrupts sleep and the person is unable to sleep for some time, resulting in poor sleep. The body gets used to it and it controls what time you sleep and wake up. It helps in maintaining the correct duration and quality of sleep.

By following these simple tips, you can deal with mild sleep disorder/insomnia. If the problem persists, then you should consult your doctor and find out other reasons.