Fat Guy Workout

If you are reading this, then there could be 2 reasons to that. First, I am ultra fantastic blogger that you cannot resist my work and here to support me or second, you cannot sleep better.

I sincerely thank you for the first reason (and yeah I know I’m ultra fantastic), but if the second reason is your primary aim to read this post, then let’s fix it.

Sleeping disorders are so common that around 10 % of total world’s population have insomnia. Around 70 million people in America have some sleeping disorder. And, let’s just say those are the reported numbers, because the majority of people don’t know that they aren’t getting sufficient sleep at night.

My main aim with this blog post is to guide you some easy to do things that can help you sleep well. These things may not be new to you, but if you can follow them, then you will see a prodigious improvement in your sleep quality.

Lack of sleep can be dangerous

Roughly a human needs 7–8 hours of sleep at night, however this can differ according to age and other conditions. If for some reason you are not getting sufficient sleep, then various things can happen.

There are more things that can happen if you don’t get a proper sleep, but let’s focus on how we can improve our sleeping experience.

Sleeping on time

Sleeping on time regulates circadian rhythm. Circadian rhythm in simple terms is the process that runs in background and carries out essential functions like sleep-wake cycle, body’s internal clock, etc.

Circadian rhythm gets disturbed due to irregular sleeping pattern, binge-watching, screen viewing, travelling, etc.

When you sleep and wake up at the same time, your brain will understand that this the time you are supposed to sleep & you will start feeling drowsy and lazy around that time automatically. You won’t be needing a clock to wake you up if follow a schedule.

Use bed for only 2 S

Bed should strictly be used for sleeping and sexual activity. Simple reason is, your brain should know the relation of sleep and bed.

Whenever you are lying on your bed, your brain will automatically guide you towards sleep, because it understands the purpose of bed.

Some people eat food in their bed. This behavior is doing nothing but inviting germs to your bed.

If you cannot sleep well, then maybe your mattress is the culprit. It should be comfortable and even.

FGW

Hey, do you remember how many germs your mattress may contain? This post of mine will remind you.

Comfortable sleeping environment

Let’s call it continuation to the previous point.

Your bedroom and your bed should have pleasant sleeping condition. The bed should be clean and tidy, the bedsheet should be clean and should not have any funny smell.

Temperature of the room should be ideal & there should not be any disturbing light or noise.

Indoor plants like snake plant, jasmine, lavender, aloe vera, etc., have soothing effects. They release oxygen at night and can help you sleep better. Also, natural fragrance helps to calm the mind

FGW

Some people get distracted with the clock & that should not be like a siren. Cellphones should be silent…… and that brings us to the next point.

Avoid gadgets

Cellphones are becoming the biggest enemy of sleep. At least 3 in 4 adults use their phone at bed, and it’s killing their sleep.

It keeps the brain active, and it can’t just take a break from additional info.

Blue light coming from the phone or any other device like laptop, Tv, is not only bad for vision but also disrupts the Circadian rhythm.

Research also suggest that there’s a relation between suppressed level of melatonin & blue light. Melatonin is a natural hormone that controls the sleep cycle. When this hormone is disturbed, then it can cause insomnia, irritability and can even cause emotional imbalance.

If you want to sleep better, strictly avoid the phone prior to bed.

Sleep better with some healthy habits before bed

Healthy habits before bed could include reading a book, stretching, meditating, listening to a peaceful music, etc.

Stretching and book reading are 2 of my favorites’ activity before bed. Stretching increase flexibility, relives tension from the muscle, especially after a tiring day.

Regular massage on legs with mustard oil before sleeping can improve the quality of sleep and can help you get rid of restless leg syndrome.

FGW

When it comes to stretching before bed, you don’t need anything vigorous, you can follow these Asanas and these are good enough.

Adequate exposure to sunlight

The relation between sunlight and sleep is very simple. Our body needs sunlight to understand when it’s day and when it’s night.

Morning sunlight indeed plays a major role on circadian rhythm. Our body’s internal clock is not only regulated by other factors but also by the regular sunlight. Try avoiding sunlight for some days, you will automatically feel tired and unable to sleep. The body will work on a very different cycle.

Light therapy or sunlight is even taken to cure sleeping disorders like insomnia, sleep apnea, etc. It is suggested that early morning sunlight can do wonders on the body. It is less intense at that time.

Vitamin D also plays a major in the sleep quality. Research have suggested that vitamin D can increase the sleep duration and quality.

Have an early dinner

You should never sleep immediately after a dinner, and the dinner should be at least 3 hours before sleeping. This will allow dinner to be digested properly.

Lying down immediately is not good for the stomach, it restricts digestion and that disrupts the sleep. Sleeping immediately after dinner can also cause uneasiness, indigestion, heartburn, GERD etc.

Also, heavy food takes a lot of time to get digested, that should be avoided. Spicy food, acidic food, fruits, alcohol are few other things that need to be avoided at night.

Warm turmeric milk at night is beneficial for those who are very restless at night. It not only improves immunity but also reduces anxiety.

FGW

This past blog post of mine will guide you about things that you should and should not do after a meal.

Be active during the day

A study suggests that completing 150 mins of exercise weekly can not only reduce the death risk, but also improves the quality of sleep.

Regular workout also improves metabolism, nervous system, controls high blood pressure, diabetes, etc.

If the phone is powerful enough to prevent you from sleeping, then workout is the most powerful weapon to help you sleep.

When it comes to work out, people immediately start thinking that they need to do something extreme and grueling, But no.

Even a daily 30 mins walk, cycling, yoga, or whatever activity you can invest time in can help you sleep better.

I have many posts that can guide beginners how to start.

Conclusion

Generally, our own lifestyle could be the reason that are preventing us to sleep properly. This blog post highlighted some easy and effective things that can help you sleep better.

If you follow them, not only you will be able to have a peaceful sleep, but can also have an overall healthy life.

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Until next time, sleep well and SHINE.