Скачать или смотреть Natural Ways to Get a Better and Longer Sleep

In the last few years a lack of sleep has become a more recognised problem all over the world.

In countries like the USA, more than one third of the population sleeps less than six hours a night, increasing the risk of obesity, diabetes, and heart and blood vessel (cardiovascular) disease.

On top of long term diseases, sleeping problems can have negative effects on your life right now. If you suffer from sleep deprivation there are a few natural and easy ways to improve your sleep.

Develop a good sleeping routine
Being consistent is essential to improving your sleep and wellbeing, since adopting a daily routine helps to establish your internal clock.
You should also go to bed at the same time every day, including weekends and holidays. By doing so you will fall asleep easier and promote longer, more regular sleeping patterns.

Exercising and keeping yourself active
A good daily exercise session will help you improve the quality of your sleep and make you feel more tired at the end of the day when it’s time to go to bed.

Avoid stimulants and heavy dinners before bed
Avoid drinks that contain caffeine, such as coffee, tea, or soft drinks late in the afternoon.

A heavy dinner too late can disrupt your sleep, but going to bed hungry isn’t very good either and can make you struggle falling asleep. Planning your meal times is a good way to stay on top of this; try making dinner the lightest meal of the day and try not to eat at least 2 hours before going to bed.

Sleep in total darkness
The light tells your brain that it is time to wake up, which is why you must turn off all the lights including your electronic devices to not be disturb during the night. Even the light from your cell phone can disrupt the production of melatonin, which is the hormone that helps regulate your sleep cycle.

Try to avoid nicotine
The effects of nicotine are similar to the ones you get from caffeine and it can keep you awake at night. Studies has also shown that smokers spend more time sleeping lightly and less time in deep sleep than non-smokers.

By following these simple steps you can improve your sleep significantly and increase your general health.

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