Getting a good sleep is not easy for some people. There are many factors why someone is difficult to sleep soundly, some of them are drinking coffee and watching a horror movie before bedtime. These activities can increase your adrenaline that will affect the quality of your sleep.
As is well known that poor sleep quality not only make you become sleepy and feel tired on the next day, but also can make you become more depressed, increase your weight, increase the risk of cardiovascular disease, and diabetes.
If you belong to people who have a trouble sleeping and rarely get a good night's sleep, there are some things you can do, such as:
1. Watch what you drink in the afternoon
Drinking tea or coffee before going to bed can affect your sleep. But the most important thing is pay attention to what you drink in the afternoon. Joan Salge Blake, RD, a researcher from Boston University revealed that water with a certain flavor and orange soda is not ideal to be drunk in the afternoon because it can disturb your night's sleep.
She suggested that before you drink something, you should see the label first, make sure that it did not contain the ingredients that can boost your energy. Energy drinks can keep you awake and you'll become difficult to sleep at night. If you still want to eat, try to stop eating before 2pm.
2. Consuming sleep booster foods
Blake also said that besides avoiding heavy foods before bedtime, actually, there are some foods that can be consumed to help you get a good night's sleep. One of them is pasta. Pasta contains a combination of protein and tryptophan, the amino acids that eventually converted into serotonin (the sleep hormone) in your body.
3. Relaxing your body
Doing light stretching before bed can help you to calm your mind, reduce your muscle tension and stabilize your breath without harm the heart. Relaxed body can encourage you to sleep more soundly.
4. Take a bath after work
J. Todd Arndt, Ph.D. from University of Michigan said that doing activities that can raise body temperature, especially before bed, will potentially make you difficult to sleep. Take a bath before going to bed can affect your body temperature, so it also has effect to your sleep. Therefore, Arnedt advised to take a shower shortly after work, instead of take a bath before bedtime.
5. Turn off the lights before bedtime
Turn off the lights before bedtime can make you sleep faster. Nevertheless, dim the lights in the rooms of your house before bedtime is also equally important. Arndt said that if you are exposed to bright lights before bedtime, then it will make you difficult to sleep.
6. Turn off your phone / gadget
Make sure not to bring your cell phone or gadget on your bed before bedtime. If you're still busy with these devices before you're going to sleep, it will make you have an insomnia. So, turn off your phone or gadget one hour before bedtime, so you can go to bed and get a good night's sleep.
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