How to Get good night Sleep: Worst to Best Habits

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It is impossible to live without sleep.  Deep sleep at night is very important for healthy brain function, physical body and emotional wellbeing.  All fitness pills such as muscle building and fat loss, depend on the quality of sleep directly.  However, in today's fast stressful life, most people are unable to sleep soundly, due to which they have to face fatigue, low productivity even long term chronic degeneration and if you are one of them who despite sleeping for 8 hours daily all day.  If you feel lethargic then you are probably unknowingly doing something wrong.  Today I am going to tell you what to do and what not to do so that you can sleep deeply at night.  For you guys, I have picked 10 most common sleeping habits and categorized them into Worst Sleeping Habits and Best Sleeping Habits.

5 worst sleeping habits that spoil our sleep quality-

1. Irregular sleep timing-

Everyday the internal clock of our body is disturbed by sleeping directly on the reverse.  This not only makes it difficult to sleep deeply, but also affects our mood, mental alertness, hunger cross heart function, so sleep and get up everyday, almost at the same time.  The best time to sleep is from 9 am to 5 am in the night.  Those who stay asleep in the afternoon for hours will have problems sleeping at night.  If you want to sleep in the afternoon then 20 to 30 minutes of nap is enough.

2. Wrong sleeping posture-

If you are sleeping for 6 to 8 hours every day but still do not feel comfortable, then you may be sleeping in the wrong posture.  Many people sleep in fetal position which puts wrong pressure on the back and neck muscles, which makes you feel tired all day.  Face down position makes the stomach bigger and rounder.  Wrap it up position does not allow you to get safe oxygen and hand tissues in the head on arm position can cause damage.  Not all of this is the right position to get a good deep sleep, Sleeping on back position is beneficial for people traveling with a back pain because it keeps the back bone straight. Generally speaking, it is best to sleep on the left side position because it has a lot of health related benefits.  It increases blood circulation, does not allow the liver to be overloaded, cries out heartburn and helps clean the intestine better as well and friends have a scientific reason behind it.  When we sleep on the left side, the stomach is down, which does not allow acid to come up, so always remember right is wrong and left is right.

3. Playing with Snooze button-

Friends, we are not satisfied with the amount of sleep we get.  An act of alarm may cause fatigue from the snooze, causing a full day of dizziness, because the time between the alarms is so short that your body does not have enough time to go back to deep sleep  Happen.  By doing this every day, the mind gets confused and the body clock gets disturbed, generally our body adjusts better than a regular fix time.  So make a clear rule that just as soon as the alarm rang for the first time then you must quickly woke up.

4. Consuming sleep inhibitors-

People who have a habit of drinking three to four cups of tea or coffee daily, find it very difficult to get deep sleep especially coffee which contains too much caffeine should not be drunk till 8-10 hours before bedtime.  Definitely drinking alcohol makes you fall asleep quickly but this has a very bad effect on the Rapid Eye Movement Sleeper, which makes you tired and restless at midnight.  Eating too much at dinner or sleeping on an empty stomach can disturb both sleep cycles. Drinking too much water at bedtime will disturb your sleep and you know the reason.  Even if exercised before bed at night, sleep can be disturbed, this is because after exercise, the mind and body get excited, which can cause you to sleep.  There is no doubt that exercise helps you sleep better, but you should do it at least 4 to 5 hours before bedtime.

5. Using Electronics just before bed-

Everyone knows that using electronics before sleeping is bad, but still most people are not able to give up this habit.  The blue light emitted from the smartphone screen, laptop screen or TV screen affects your sleep very badly.  Using these gadgets makes our brain excited, which makes our sleeping even more difficult.  It is best to stay away from the gadget at least 1 hour before sleeping at night.

5 Best Sleeping Habits That Improves Our Sleep Quality -

1. Create Optimal environment-

It is very important to create the right environment for deep sleep at night.  First of all, wear loose cotton clothes, it is because they are more comfortable for the body in the comparison of other clothes.  Having the correct temperature of the room is equally important. It is considered an optimal temperature, 20 to 24 degree Celsius for sleep.  It is also important that your room should be dark, quiet and clean, this helps a lot.  Even, the hardness of pillows and mattresses is also very important. Make sure it is neither too soft nor too hard.  Friends, these small but thick things make a big impact.

2. Best direction for sleep-

This is a habit that most people ignore, although there is a scientific region behind it, India which is in the geographically northern hemisphere, so why should people living here never sleep with their heads towards the north.  As we all know that the Earth is a big magnet with a North Pole and a South Pole, a strong magnetic full towards Earth's Poles.  If we stay in the northern hemisphere and keep our head towards North and stay in the same position for 7 to 8 hours, then the magnetic bridge will cause a lot of pressure on the brain, so any direction other than North is fine for us.  It has always been considered good in Indian culture to keep the head towards East.  Yes, it may not affect you at a young age, but it is better to make good habits early in life.

3. Regular Foot massage-

It is an easy but effective acupressure technique that helps a lot in getting fast and deep sleep.  Wash your feet before bed, dry them with the towel and take a few drops of mustard oil and massage your feet comfortably.  Friends, there are some points on our feet that are directly connected to our brain via the nose.  So when you massage the feet, the mind gets calm which makes us sleep better.

4. Proper Bedtime routine

A simple bed time routine will prepare your mind and body to get a deep sleep.  You can set an alarm 1 hour before sleeping at night so that you know that the time has come to make your room a tech free zone.  You can take a shower or just wash your feet to cool your body.  Wear something comfortable, at this time you can read a relaxing book.  You can make a schedule for the next day or do nothing.  Meditation before bedtime is one of the best habits because it reduces our stress and brings peace of mind.  Overall the motive is that deep sound sleep can come.

5. Practicing 4-7-8 technique-

For those who are experiencing severe sleep disorders like insomnia.  I want to share a simple technique with you which I have found very effective personally.  It is called 4-7-8 breathing technique, basically in this method you have to breathe through your nose for 4 seconds then hold your breathe for 7 seconds then exhale through your mouth for 8 seconds.  Do this only 4 times and believe that you will start feeling sleepy.