Getting a good night’s sleep is very important for overall health. A good night’s sleep strengthens the immune system and improves the ability to think and act. However, many factors affect sleep. A comfortable bed and a suitable room temperature are essential for a good night’s sleep. Similarly, if you eat 3-4 hours before sleeping and reduce the consumption of tea and coffee in the afternoon, you will also get a good night’s sleep. Apart from this, you can also improve the quality of sleep by adopting these three scientific methods.
Essential tips for getting a peaceful night’s sleep if you want to strengthen your immune system
Don’t change your bedtime and wake-up time even on holidays. Our body works according to the circadian rhythm, which is the natural 24-hour cycle. It is controlled by light and darkness. By going to sleep and waking up at a fixed time every day, this internal clock stays regular. This makes it easier to fall asleep and wake up. Tips: Go to sleep at a fixed time even on weekends. The body’s sleep-wake cycle is strengthened.
Turn off your device 1 hour before bedtime Blue light emitted by devices such as smartphones, tablets and computers can interfere with the production of the sleep-regulating hormone melatonin. Do not use electronic devices at least one hour before bedtime. If necessary, use a blue light filter.
4-7-8 Practice relaxation techniques before bed to signal your body that it’s time to rest. Breathing techniques such as deep breathing, progressive muscle relaxation, and 4-7-8 can reduce stress and calm your mind. Incorporate this breathing technique into your sleep routine, which will help you achieve deep sleep.
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