Fix Sleep Difficulties ๐Ÿ˜ž

In this topic, we will discuss what is sleep difficulties, and how to fix it by the possible life-growing way. 

What is sleep difficulties?

This is a common question. And a common answer is. Sleep difficulties are when you canโ€™t sleep at night. It might be broken down your nap time to time or see dreams and woke up constantly. Have a really thin sleep, or too much of thinking of the brain keeps you awake. Sometimes it might be no problems but you canโ€™t sleep.

Causes:

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There Are some causes that might cause sleep difficulties

  1. Anxiety,
  2. Too much workload
  3. Stress and worries
  4. Anger, 
  5. Grif,
  6. Restless Brain
  7. Bipolar Disorder
  8. Food habits before bed,
  9. Lack of self-pampering

 ETC 

Medical Aspects 

In night. A human body normally made a hormone name melatonin from the pineal gland.  This is the main hormone that helps us get to sleep. It starts to come to the body at 10 am the night. So its best to go to bed at this time. This hormone stops secretion at the age of 55 to 60 average. The amount of hormone that a body keeps its lifetime limit helps the rest of the years to get sleep better. So itโ€™s very very important to store it before the leap.

Average Quantity Of Sleep 

For adults 7-8 hours of sleep, a day is important and very necessary for recovering. But for babies, it is almost 14 to 18 hours a day, for teenagers its 8 to 10 hours a day and for an older adult, it might be 6 to 7 hours a day is beneficial. 

Effect Of Good Sleep

The benefits of good sleep cannot describe in one sentence. For Good health. Sleeping is more important than eating. Yes, You heard right. We are humans. We have a body that needs rest for a certain amount of time every day.  

It Improves your

  • Brain Function
  • Helps you recover the tiredness over the day
  • Improves your memory 
  • Reduce the risk of depression
  • Repairs your body and mind
  • Prevent heart failure 
  • Cure  brain stroke
  • Improve digestive system 
  • Helps you to lose weight ( Yet Proved) 
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So, letโ€™s jump into fixing

  • Wake up at 5-6 am
  • Food Habits
  • Technological Boundaries  
  • Avoid Naps
  • Avoid Caffeine
  • Derk and Cozy room
  • Exercise 
  • Hot Bath Pampering  
  • Healthy lifestyle choices 
Wake up at 5 to 6 am
Young woman just woke up from her sleep while raising her hands and smiling

Iโ€™m staring at this one. In order to wake up at the time you have to go to sleep at the time. Fix a be time routine according to your wake up time. For example, If you need to wake up at 5 am, try to go to bed at 10 pm. If you want to at 6 am, you need to go to sleep at 11 pm. As simple as MATH!

Food habits
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Eat 4 hours before sleeping. This is the most beneficial of all. If you still feel hungry, you might eat banana, kiwi, eggs, oats, nuts, berries, and seeds, Warm milk, almond milk, Chamomile tea, Peppermint tea, vitamin B6 and B 12. Food Should avoid like Spice food, alcohol, foods with high fat, containing water, heavy meal before bed, height protein, red meat, and seafood.  

Technological Boundaries  
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Put away your electronic device before 1 hour of bed.  It might be hard but it will keep your brain in a relaxed mood. Off your mobile, laptop, tv wifi at the same time. Practice this only for 1 week youโ€™ll get the best result guarantee. 

Avoid Naps

If you have sleep problems. Itโ€™s very important to avoid taking a nap throughout the day or evening. This might be hard and you might feel so much tired but trust yourself it will lead you extra deep sleep during the night.

Avoid caffeine

Stop taking caffeine from at 3 pm. If you want to have coffee or tea drink in the morning and donโ€™t touch the whole day. 1 week. Youโ€™ll get your habit. 

Derk and cozy room 

Sleeping the best time to relax your body. So why not the room should be the best in service, keep your room clean and clutter-free at the same time to make you cozy. This is not important but if you are some kind of color an irritating person. Correct the color of your room and bed with your color soothing mood. Keep the room dark and set the environment according to your comfort water is not too hot neither cold.

Exercise 
Set of fitness instructor practicing yoga

Exercise regularly in the morning. It gives your best effort to sleep at night. If you cant do this. So some bed stretch or yoga before sleep. 

Hot Bath Pampering

If nothing works use this. Take a warm shower before one hour getting bet. Donโ€™t get your hair wet or if you do make sure it gets dry before bed. This will help you to relax your body and mind and also the best way to remove the worries. Best help aid for good sleep yet. 

Healthy lifestyle choice
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Nothing lasts long until you stuck with this. A good lifestyle is a choice of your own. Yes, you can live without fried food, alcohol, caffeine and worries. But you can enjoy your life by exercise, good food, good sleep and mindfulness of the day. So donโ€™t take the last step but take the first step toward the life choices you want. 

Thankful Towards 

https://www.sleepfoundation.org/articles/healthy-sleep-tips https://www.sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times https://www.verywellhealth.com/top-health-benefits-of-a-good-nights-sleep-2223766 https://www.healthline.com/nutrition/healthy-late-night-snacks https://www.alaskasleep.com/blog/foods-for-sleep-list-best-worst-foods-getting-sleep

Point Of Post

A deep sleep an help you to achieve the important body and life goals you want. In this time our body restores and rejuvenates, grows muscle, repair tissue, and synthesizes hormones. This is what and why we discuss in this content. 

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Thank you For check this content for me. I hope it helps you in some way. Let me know if you find anything more for me to know. Also if there any topic I should post. Let your thoughts pass by the comment section below

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