For good health, along with nutritious food, it is also necessary to sleep soundly. This not only keeps the body healthy, but also gives relief to the mind. At the same time, there are some people who do not get good sleep even if they want to. This badly affects the functioning of their next day. In this article of stylecrease, we are giving tips for getting sound sleep. This information is based on several types of research. Yes, if someone has problems sleeping due to serious illness, then only these tips will not work. Such people should get a doctor checked up immediately.
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In the article, we are telling you how much we should take daily.
How much sleep do we need? – How Much Sleep Do We Need
Many research has found that sleep time also varies according to different ages. According to the National Sleep Foundation, everyone should take adequate amount of sleep, which is as follows ( 1 ):
|65 and older||7 to 8 hours|
|18 to 64 years old||7 to 9 hours|
|14 to 17 years old||8 to 10 hours|
|6 to 13 years old||9 to 11 hours|
|3 to 5 years old||10 to 13 hours|
|1 to 2 years old||11 to 14 hours|
|4 to 11 months old||12 to 15 hours|
|Up to 3 months||14 to 17 hours|
Now we are telling you the consequences of not getting enough sleep.
What if you don’t sleep properly?
Good sleep indicates good health. A research institute of America has done research on this subject. According to him, inadequate sleep can have a bad effect on endocrine, hormone-making cells and metabolism. This can cause hunger disturbances and diabetes problems. In addition, another research has found that lack of sleep can increase the risk of weight gain. Also, poor quality of sleep can also lead to poor functioning of the brain, low energy circulation in the body and insomnia problem. The problem of lack of sleep or sleepiness is called insomnia in medical language.
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After getting the information about sleep, here are the tips for good sleep.
Tips for sound sleep – Tips to Sleep Better in Hindi
If someone is troubled by the problem of sleeplessness, then this problem can be reduced with some easy measures. Let us know what are the tips for getting sound sleep.
Yoga is essential for a healthy life . It is an easy and effective way to keep the body and mind healthy. The research was conducted in Nagpur city for the elderly aged 60 years or more, which is published on the website of NCBI (National Center for Biotechnology). Research has found that regular yoga practice leads to good sleep and also improves lifestyle. Yoga practices improve couples functioning and improve the quality of life of elderly people.
2. Switch off electronic gadgets
Sleep is also affected by waking up late at night and spending time on mobiles, TVs, computers, laptops and video games. In this regard, many research institutes conducted research on 234 children between the ages of 8 and 17 years. This research found that using any type of equipment at bedtime and in the middle of the night can reduce the quantity and quality of sleep. In addition, children who watch television at bedtime can become obese. The research further revealed that children who used to watch television or play video games while sleeping had about 30 minutes less sleep. Also, children who used to use their phones or computers at bedtime were able to get about 60 minutes less sleep than normal children. Also, the weight of such children was also found to be increased excessively.
3. Massage with oil
People get oil massages done to relieve various types of physical problems and stress. In addition, it can also be beneficial in improving sleep. To confirm this, 135 women aged 24 to 55 were researched. This research is available on the NCBI website. This research found that various types of oil massage and aromatherapy can significantly improve sleep and lifestyle quality.
4. Relaxing Bath or Shower
It is said that after bathing with cold water in the morning, the mood remains fresh throughout the day. At the same time, bathing with lukewarm water at night leads to good sleep. Many research institutes have done research in this regard and published their findings on NCBI website. In conclusion, it was found that if bathed with warm water before bedtime, sleep can improve to some extent. For the time being, further research is needed on how to improve sleep after bathing with warm water.
5. Do not eat late in the evening
Being late at night can cause problems such as obesity and diabetes. Its direct effect is sleep. It has been revealed from the NCBI website that sleeping immediately after eating at night can have a negative effect on health. According to research, at least 7 to 9 hours of sleep is necessary at night, but sleeping at night does not result in proper sleep. In addition, research has found that people who eat food early in the evening have good health and sleep at night.
6. Do not consume alcohol
Consumption of alcohol invites many diseases. It also includes reduced sleep quality. According to many research institutes, people who consume alcohol are suffering from the problem of not sleeping well. Research conducted on 234 men and 159 women found that people who were affected by alcohol addiction were found to suffer from decreased sleep quality and sleep duration. Also, alcohol drinkers may fall prey to sleep apnea. Sleep apnea is a sleep-related illness, in which the patient stops breathing suddenly and becomes abrupt.
7. Do not consume caffeine
The amount of caffeine is found in coffee. Research has found that caffeine intake directly affects the brain system, which can lead to decreased sleep quality. In addition, another research found that caffeine intake 3 hours before bedtime can cause sleep deprivation.
8. Get Herbs
Anxiety, depression and insomnia may also be the reason behind the decrease in sleep quality. It has been observed that people who suffer from anxiety often complain of sleep disorder. All these can cause them mental illness and insomnia. Research on this subject found that many medicinal herbs can be used for insomnia. Herbs directly affect the functioning of the brain and can be beneficial in relieving anxiety, depression and insomnia, which can help in getting good sleep at night.
You have learned in the article that what can be done for the night to get good sleep. Therefore, if someone is struggling with sleep problems, then the tips for good sleep mentioned above can be beneficial for him. Apart from this, quitting bad lifestyle and bad habits can also be one of the tips for getting good sleep. We hope that these tips for good sleep will help you. You can read other articles of stylecrase for other health related tips.