Health Care

22 Tips How to Sleep tight

Sleep tight is important in relation to losing weight, recovery, and prevention of injuries, lack of focus, and whole living and health.

By the research issued in The Lancet Medical Journal, habitual lack of sleep probably quicken or increase the attack and seriousness of illness from high-aged like high blood pressure, type two diabetes, fatness and lack of memory.

Only 1 week of deprivation of sleep m ay change hormone level and the ability to metabolize carbohydrates.

The research scientist discovers that during sleep deprivation, the hum an’s blood sugar level use forty percent longer to drop subsequent the higher carbohydrate food, draw a com parison between the control group or well-slept group.

The capacity to react and secrete to the insulin which assists control blood sugar has been reduced by 30 % recover, people who have deprived sleep w ill raise the nighttime concentration of a hormone cortisol level, (a steroid hormone active in carbohydrate and protein metabolism ),and low er thyroid-stimulating hormone level.

the increased cortisol level im itates level w hich is found in old people frequently.Perhaps it w ill and m aybe concerned w ith age-related insulin resistance and lack of m em ory.

See that sleep tight is very good for our health.

According to the above, we have 22 methods to help you Sleep tight.

Tips How to Sleep tight below.

1.Sleep early.

If possible, go to bed at around 22 o’clock.Since most physical – as most of the physical restoration in the body produces from 22 o’clock to 2 o’clock.Such as the gallbladder get rid of toxins by this time.If you are still wake up so your liver will be worked too much and it m ay release toxins to the bloodstream .

2. Use warm water

Set up a habitually, relieving sleep time pattern like sinking into a bathtub with hot water and relax by your easy-listening music or your favorite book.Some researches advise that taking a bath by hot water before sleeping w ill com fort the shift into sleep deeply. How ever, it should be made soon enough that you

  • ill no longer be sweating or overheating.

3. Environment.

Establish the sleep-helping surroundings that are dark, silent, restful, chilled and no disturb.Create you sleep surroundings to set up the environment you need for your sleeping.Besides set your bedroom return of the value you set on sleep.If there are still left even the smallest bit of light in a room ,it can interrupt the circadian rhythm s and the pineal gland’s generation of serotonin and melatonin.

4. Avoid work hard.

K eep aw ay from stimulating activity before going to bed such as doing the job, clearing bills, lighting in competing games, or solving any personal serious problem .

5. Avoid lighting.

K eep aw ay from disclosure to bright light before going to bed as it gives a signal to nerve cells that aid to anage the sleeping or waking circle that it is time to wake up not to sleep.

6.Do not turn on the light.

w hen you need to go to the bathroom during the night.If you turn the light on, you will suddenly stop all production of the important sleep assist melatonin.

7. Eat food before.

Taking the high protein light meal many hours before bed works for m any but not all because it relies on metabolic type.It can make the L tryptophan needed to create melatonin and serotonin. Too, take a tiny piece of fruit.It can assist the L tryptophan to pass the blood-brain obstacle.

8. Avoid hard Digestible food.

D on’t K eep aw ay from foods that you might be sensitive to.It is especially real for dairy and w heat foods because they might cause-effect for sleep, for example causingaponia, too much congestion, gastrointestinal disturbance, and gas.M ore rice w ill increase blood sugar and restrict sleep.After that, if blood sugar falls too much which is called hypoglycemia, you m ay wake up and not be able to try to sleep again.

9.Avoid exercise.

Alw ays exercise.It is good to nish the exercise at least a few hours before going to bed.U sually,alw ays exercise w ill m ake you fall asleep easier and help to deep sleep.Anyw ay,exercising irregularly or

immediately before bedtime w ill cause you m ore difficult to fall asleep.Besides letting us m ore alarm and awaking, the temperature of the body increases w hen you exercise, and run time up to six hours to start to fall.A cooler temperature of the body is connected with sleep beginning.

10.Use socks.

Put on socks w hen going to bed.Since they have the worst circle, the feet always feel cold before other organs.The research found that it decreases night waking.

11.Keep the clock away

from eyesight.As you w ill be worried w hen you are looking at the time.

12. Avoid Labtop.

U se the bedroom just for sleep and sex to support the union between bed and sleep.It is needed to keep aw ay work matter, laptop, and TV from your sleeping condition.

13. Use dimmer light.

in the living room and bathroom before bedtime can be helping.

14. Writing a diary.

If you always go to bed with your m ind running, it may be useful to keep a diary and write down your thinking before bed.

15. Keep out of caffeine.

such as coffee, tea, Soft drinks, etc.near bedtime.It will make you alert because caffein is the stimulus that can create an alarm ing effect.Caffeine rem ins in the hum an body approximate from three to five hours but some people m ay remain up to twelve hours or m ore.Although you do not believe that caffeine affects you, it might disturb and alter the quality of your sleep.

16.Keep away from nicotine.

such as cigar, tobacco.W hen smokers go to bed, they feel physical disturbance caused by nicotine which troubles your sleep.

17. Keep away from alcohol.

near bedtime.Even if most people consider alcohol as the sleeping pillit disturbs your sleep, causing you to wake up at night. Alcohol will keep you from getting into a deeper level of sleep as well, which bodies do ost of their curing.

18. Alarm clock.

D o not use an aloud alarm clock.It is too tense on the body to be awakened immediately. If you are usually taking enough sleep, so it is needless.

19.Drink less.

D o not drink any liquid in two hours before bedtime.It will decrease the possibility of having to wake up and go to a bathroom or at least reduce the times.

20.Buy bed comfortable.

Sleep on the comfortable bed and cushion.Make sure your bed is com forting and have a comfortable

cushion.Provide the room tem pting and encouraging for sleep but also free of allergenic that m ay be an  
effect on you and stuffs that m ay m ake you slide or  op if you need to w ake up at night.   
21. Easy listening music.  
7/24/202022 Tips How to Sleep tight – Beauty Secret for women
Listen to easy listening or recreation m usic.M any people look for naturaltones such as w aterfall,w inds,
or w hite noise relieving for sleep.0


Herbal plants covering chamomile and valerian are treated as natural relieves tension.