Here are some tips to get a quick sleep at night (like 8 or 9 pm):
- Relax the body and mind before bedtime
First, stop all activities being done, recommended half an hour before you just started to sleep, stop all the heavy activities (drain your thoughts).
The goal is to keep your mind calm, as well as the muscles of the body to be relaxed.
In order for the body to be more relaxed at night, then in the afternoon (4-5 pm) it is advisable to have a delicious warm tea, making it comfortable for the body. This can eliminate tiredness, stress, etc., so that it has a positive impact on the night.
In the afternoon, do not forget to take a shower, as there are many benefits of bathing in the afternoon, such as cleaning dirt and germs on the body, after a day's activity, so that the body clean and fresh helps to sleep fast in the day.
The next benefit is to relax and calm the mind's nerves, thereby avoiding stress and can sleep well later, and its benefits can also stabilize and maintain body temperature, which also helps sleep processes.
Take a deep breath every now and then, so that the body gets more oxygen intake, and the blood flows smoothly, and the mind becomes more relaxed.
- Turn off the gadget at least 30 minutes before bedtime
Many positive and negative influences are attributed to the use of the gadgets in everyday life. As for this time discussed the effect of the gadget on the quality of a person's sleep.
The desire to keep playing the favorite gadgets, resulting in a night sleep routine becomes disturbed. So it's advisable to turn off the gadget.
If you do not want to turn off the gadget, you can keep it away from the reach of your hands, like putting them on the table, chairs that are far from where you sleep at night.
Experts point out, the use of gadgets with LED screens that emit blue light, can inhibit the production of melatonin hormones.
Melatonin hormones need the body to be drowsy. With the disruption of the melatonin hormone production, it can damage the body's biological clock, which makes the bedtime sleep so messy.
The research is published at ncbi.nlm.nih.gov, on glowing electronic devices that emit optical radiation and lower the melatonin hormone.
The inhibiting production of melatonin hormones due to exposure to light at night, is also associated with an increased risk of body diseases. The impact of light from the monitor tube (CRT) also affects the decline of the melatonin hormone.
Research results show that the average melatonin concentration after exposure to computer monitors (including laptops) may be slightly reduced, which may affect one's sleep quality at night
Research conducted by the BMJ Open Health Foundation, found that SOL (sleep onset latency) or a long time to feel drowsy and asleep can be affected and disturbed by electronic devices, which are mainly light-emitting screens.
The short-wavelength of the resulting gadget screen results in the production of melatonin hormone production as a drowsiness.
It causes the body's circadian rhythm to be disrupted, making it harder for a person to sleep
- Flush and bake beds
Before laying your body on your favorite mattresses, first flatten the bed by flushing the bed linen, blankets and pillows, the goal is to clean the dirty dust and make the beds neat, helping to sleep comfortably.
Beds usually consist of beds, mattresses, pillows, rolls, blankets and bed covers. Of these parts it should get different treatments, because contamination rates vary.
Beds are light treatments. Simply cleaned every 3 weeks. Cleaning it with a wet cloth to hold the dust on.
Beds, there are 2 types, namely kapuk and spring. The mattress cover with sunflower every 3 weeks, if possible every 2 weeks, if not troublesome.
For spring mattresses, enough on the surface of the vacuum, if the new wet is sunk, the frequency is the same as every 3 weeks.
The headboard, which is vulnerable to absorbing more sweat, needs to be sunk every 1 week. If the pillow is exposed to many sweats immediately replace the sheath.
The rolls are enough to dry every 3 weeks. Do not forget to replace the roller gloves if it looks a bit dirty or sweaty.
Blankets are also often exposed to sweat in our body, so they can smell and mold, so cover the blankets every 1-2 weeks.
The bed cover most touches with the skin, so it is necessary to clean it often. Wash bed linen or bed sheets every 1 week.
- Turn off the Lamp
Turning off the lights makes room atmosphere more calm and comfortable, it is advisable to sleep in pitch dark, which makes sleeping quality very good, which helps us to get a quick sleep at night.
As for nighttime sleep with illuminated lights does not have a good effect on body health, even researchers have mentioned their harmful effects such as increasing the risk of cancer, cardiovascular, metabolic disorders and diabetes.
Prof. Russle Reiter of Texas University who led the research said "Once you sleep and not turn off the lamp for a minute. Your brain immediately detects that the light goes on all day and the production of melatonin is decreasing. "
This melantone substance is indispensable for the body, working to stimulate the body to be able to sleep quickly in the day, as a result of helping someone to sleep well during the night, as well as for a good night's sleep and quality.