How To Sleep Well At Night

Relax By Sleep

The one thing we are here to discuss is How To Sleep Well At Night ? Meanwhile these days, everyone is racing and trying to do everything which can help them to achieve their goals.

We work harder every day and hence we have to compromise with our personnel, physical and social life. And for this to work good, we need sleep for our body and mind to work.

How to Sleep Better at Night Naturally?

How to refresh yourself by sleep

The best thing is some people will sleep in just when they go to bed. While some people are not able for continuous hours after lying on the bed.

By this time when people are awake in their bed, they  start to think about their life. They think about their achievements, goals, problems, failures, etc. These thoughts led to anxiety and stress related health problems in peoples.

So, how do we get instant sleep after going to bed? This can be done through habits that we have to develop by following some healthy daily routines. We have to fix our time table from sleeping to everything related to our routine.

The environment where we sleep is also necessary. It should be properly cleaned, the mattress and pillows have to be comfortable according to your choice. Sometimes light and sound also interfere, for this we have to switch off our lights and try to avoid any sounds.

Foods for Good Sleep

The food we eat plays an important role in our body. What we eat and how much we eat?

Many Chemicals and nutrients are required by our body which can be obtained by the foods we take. These are:

  • Tryptophan
  • Melatonin
  • Gamma-aminobutyric acid (GABA)
  • Calcium
  • Potassium
  • Magnesium
  • Pyridoxine
  • L-ornithine
  • Serotonin
  • Histamine
  • Acetylcholine
  • Folate
  • Antioxidants
  • Vitamin D
  • Vitamin B
  • Zinc
  • Copper

Foods Which have These Nutrients


Food for better sleep

Almonds are very good for the brain as well as it promotes sleep as it contains a high amount of melatonin, which helps in regulating the hormone of sleeping and waking cycle.

We can eat it as a snack or we can be soaked in water for a night and eat it in the morning.


Food for better Sleep

Like Almonds, Walnut also contains melatonin in addition with serotonin and magnesium. These all nutrients help in promoting and regulating sleep.

Warm Milk

Food for better Sleep

In every family we are suggested to drink a glass of milk before going to bed. It is a home remedy for sleeplessness. It contains the Tryptophan, Calcium, Vitamin D, and Melatonin. This all nutrients made it a power drink for sleeplessness.


Fish for omega-3 fatty acid

Fishes have a good source of vitamin D and Omega-3 fatty acid, these two nutrients help in regulating serotonin. Serotonin is essential for sleeping and waking cycles.

Home Remedies for Good Sleep

Some home remedies to follow for good sleep:

  • Avoid foods that can cause heartburn, such as spicy or rich foods
  • Do not take foods and drinks that contain caffeine close to bedtime
  • Take whole-grain foods in place of white bread, white pasta, and sugary foods
  • Don’t skip meals
  • Always stay hydrated
  • Be active in your life indulge in exercise and walking
  • Eat 2-3 hours before sleeping

How lack of Sleep affect your life and body?

There are many effects of lack of sleep related to health problems and social problems.

Now one-third of us are suffering from sleep deprivation. This is due to work stress, using excessive electronic gadgets. This all leads to lack of focus and bad moods.

A series of sleeplessness leads to you many health problems like Obesity, Heart Disease, and Diabetes.

So it is necessary to always have a good sleep for a healthy and long life.

What happen if you don’t sleep proper for long time?

The day after a bad night at which we had struggled for sleep, we felt fatigue and lack of focus.

Consequently this also leads to irritable nature and short temper, this will affect your social life.

After various night sleeplessness nights our anxiety will be at peak. Our brain starts to fog up like a situation. You will lose your concentration and worsen your mental health.

This all leads to serious health problems like Obesity, Heart Disease, and Diabetes.

How many hours we need to sleep? 

We need around 8 hours of quality sleep at night for better functionality of our body and mind. But some need more or less according to their requirements.

The main thing is to find out how much you have to sleep and achieve that target.

There are cycles of one and half hour so try to sleep in that format. Don’t break the cycle as it leads to a tired and unstable morning.

Try to maintain a minimum 4 cycles for a healthy and refreshed mind. A variety of factors determine it like Sleep Apnea but mostly causes its bad sleep habit. So try to correct your habit.

 How to Sleep when you don’t have Habit?

Try to make yourself comfortable with dim light and some soothing music that relaxes your mind and body.

Don’t think unnecessary and bad things that can ruin your mood. Always think about positive things and try to remember some good and funny things that happened in recent times.

You can also try to count 100-1 in reverse mode, sometimes it also helps.

How to refresh yourself

 The best answer is after waking up from the bed, you should make your day goal what to do and what not to do. And then try to make a tick box of what tasks you completed throughout your day.

You should go for a walk or jog in the morning as it enhances your fresh air in your body. Try not to eat heavy meals, always eat light as it helps in retaining your refreshment. Because after eating too much you will feel sleepy. Eat healthy like seasonal fruits and vegetables.

Always do some weight training and exercise. As it reduces your fat muscles and obesity. And at night always eat 3-4 hours before you sleep. Complete at least 4 sleep cycle.

After completing the day you have to check your tick box and tick the works you have completed. These things give you a positive intent towards your life. And when you wake up the next day you must feel more relaxed than the other day.

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