In this extremely busy digital world, most of us have already suffered from bad sleep at some stage or another. However, having a bad sleep on a single night is not such a big deal. But when it turns out to be a regular occurrence, you are probably experiencing a sleep disorder due to any specific reason. However, long-term sleep deprivation may lead you to multiple serious health conditions that include heart issues, type-2 diabetes, high blood pressure, obesity, Alzheimer’s dementia disease, and many more. So, gaining a good night’s sleep every night is very much important for every human being. Let today’s blog, brought to you by the Best Sleep Specialist in Kolkata unveil 7 secrets to having a good night’s sleep every night.

7 Things You Can Do To Have A Good Night’s Sleep At Night –

1. Relax before you go to your bed:

Going to bed with a disturbed mind will certainly lead you to poor sleep throughout the night. We know that every individual has different problems and life issues that often cause stress and anxiety in the mind. But when it is your bedtime, you need to throw out the worries to have a peaceful nap at night. For that, just sit a while, relax, and then go to your bed to have uninterrupted sleep at night.

2. Move into a strict routine:

Note that following a strict routine helps everyone have better sleep on a regular basis. This applies to both children and adults as well. Following a fixed routine every day helps our bodies to perform their functions properly at certain times. For example, if you start going to your bed at 10 p.m., you will certainly notice that as soon as your clock tickles 10 at night, you will feel sleepy naturally. However, this helps a person have a peaceful good night’s sleep every day.

3. Keep yourself away from technology:

We are not saying to you that you should avoid technology throughout the entire day. Rather, we are just suggesting you stay away from technology and electronic devices just before your bedtime at night. Hold back using your mobile, tablet, laptop, or television at least an hour before you go to sleep at night. This is because such electrical devices emit harmful blue lights that eventually suppress your sleep hormone melatonin. As a result, you have been deprived of sleep throughout the night.

4. Make a restful atmosphere:

When you struggle to have peaceful sleep at night, you must give some effort from your end as well. All you need to do is to make a peaceful and restful environment in your bedroom. For example, maintain the right room temperature i.e., between 18 to 20 degrees centigrade. Besides, make your bedroom dark and cozy with any pale night lamp. To create a more soothing setting, you can spray mild fragrance or room freshener in your sleeping room. Such a comfy atmosphere in your bedroom will definitely help you have quick uninterrupted sleep every night.

5. Eat healthy:

Did you know that there are certain food items that naturally improve the quality and pattern of your sleep? Foods that are beneficial for good sleep are as follows –

• Milk
• Pumpkin seeds
• Poppy seeds
• Chicken
• Turkey, etc.

According to the Best Sleep Specialist in Kolkata, most of these foods are known to contain tryptophan and serotonin which help in the production of melatonin or the hormone that promotes good sleep.

6. Avoid some foods:

Just as there are some foods that help to have good sleep at night, there are some foods too that interrupt having peaceful sleep at night. Such as some over-spicy foods should not be consumed at night since those foods can lead a person to acidity that will disrupt your sleep at night. Similarly, coffee or caffeinated items should also be avoided before your bedtime as they are popularly known to affect the quality of sleep.

7. Be physically active:

If you remain physically fit and active throughout the day, you are more likely to feel sleepy at night without struggling much for having peaceful sleep. Physical activities are truly great for good sleep and your physical well-being. For that, you do not need to do anything to be uphill. Your regular household activities and a few physical workouts are enough to provide you with uninterrupted sleep at the end of the day.

 

We hope that these hacks will help you get a good night’s sleep every night. Still, if you struggle to have a peaceful sleep at night, seeing the Best Sleep Specialist in Kolkata will be a smart decision.