8 Tips to Get A Good Night's Sleep
Lifenesia - Did you know that a good night's sleep is the secret to slimming the body and improve overall health?Lack of sleep causes hormonal imbalance, especially hormones that regulate appetite and blood sugar.
So, when you do not get enough sleep, appetite will increase, so you eat more. Unfortunately, your body is less able to manage blood sugar, which can cause weight gain, inflammation and diabetes.
Chronic stress is also driven by lack of sleep, and cortisol (stress hormone) can affect the four core system, namely hormones, immune system, digestive and nervous system.Research shows that, when sleep is interrupted, then cortisol levels shifted far from optimal. Here are eight tips to help you in getting a good night's sleep.
- Keep bedtimes and wake up regularly, including on weekends.
- Plan to sleep at 10 pm (or nine hours before you wake up) when an optimal level of melatonin for sleep.
- Reduce the activity of a few hours before bed as well as watching television, playing with a laptop, iPad, phone and other moderate or severe activity.
- Lower levels of light your room. Because they can stimulate hormones that can wake you up. Make sure that your bedroom is completely dark, clean and quiet.
- Avoid caffeine and food, especially sugar and carbohydrates within three hours of bedtime.
- Avoid alcohol and nicotine, especially at the end of the day. Although some people think that alcohol can help sleep, but it is actually very disturbing sleep and causing you to wake up at night.
- Do not spend too much time awake in bed.If you do not sleep, get out of bed and do something else as well as reading books, embroidery, or a breath of fresh air for a while.
- Go to bed with mattress, blankets and pillows are comfortable and clean.The comfort of the bed and the room conditions also greatly affect the desire of your sleep.
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