How to have a good sleep – According to some references of how much sleep do you need by age, the recommended sleep duration for most young adults is 7 hours to 8 hours. However, it is pretty hard to fulfill especially if we do not have a good night sleep. If you wake up in the morning feeling tired, it is a sign that you have a bad sleep quality. So, how to get a good one?
Do not Play with Your Gadget On Your Bed
Melatonin, which is natural body hormone produced by the pituitary glands that help you to fall asleep, is only produced at night. So, when you turn your bedroom lights off and stop playing with your smartphone or laptop, your brain and eyes will start to give a signal to the pineal gland to produce melatonin hormone. If you are a person that cannot get away from a gadget, install an application that can reduce blue light waves from your device.
Do Yoga or Meditation Before Sleep
Light exercises which are combined with a brief breath relaxation for 10 minutes to 20 minutes before your bedtime will make you sleep well at night. However, do not do it too much because it will only make you feel exhausted and you will not get a good night sleep. Yoga and meditation can be a solution to overcome insomnia. It is not only able to calm your mind and relieve stress but yoga and meditation can also prepare your body to sleep and rest well.
Make A Simple Night Routine
You can make a simple night routine to help you have a good sleep, such as drinking a cup of warm tea, reading books, or turning the light off before 10 PM. Whatever it is, make yourself get used to this simple night routine. It is purposed to tell your brain that the bedtime is getting close so that the brain will give signals to the entire body to get prepared for sleeping.
Do not Check the Clock
Put your alarm of desk clock away from you. Because if you cannot sleep or wake up in the middle of the night and look at the clock, it will be more difficult for you to fall asleep. You will be anxious or even angry because you cannot sleep. So, keep the clock away if you are curious about how to have a good sleep.