Tossing and turning in bed night after night .
Well , you are not alone .
Lack of sleep is one of the major problems of urban lifestyle .
The downside is that this problem brings along so many other problems gaining weight , higher stress levels , anxiety are some of its side effects .
I cannot stress enough how important it is to sleep .
Well , we must know that the growth of our body , the repair of our body and the secretion of fat burn hormones all happens while we are sleeping National Sleep Foundation , India recommends 9 to 11 hours of sleep for school going kids , 8 to 10 hours of sleep for teenagers and 7 to 8 hours of sleep for working adults .
However , when it comes to sleep , it is always about quality and not quantity .
And that's what this video is all about in this video .
I'm going to share with you some very effective tips that will help you sleep like a baby .
We will also talk about some sleep inducing foods .
Not only this towards the end of this video , I'm going to share with you some really powerful tricks that will make you sleep within a few minutes .
So I would recommend you to watch this video till the end because after this video , tossing and turning in bed will be a problem of the past .
Hello , friends .
Welcome to Fit Table .
The first step for a good night's sleep is to maintain proper sleep timings .
Studies have shown that our body and brain responds well to sleeping at the same time each night .
Doing this long enough actually sets up an internal clock which will automatically help you sleep at the same time every night .
On the contrary , wearing your sleep timings by more than an hour can seriously disrupt your sleep quality .
Also , the time at which you sleep matters every hour of sleep before midnight is worth two after midnight is not just a myth .
Studies have proven that it's the 1st 3rd of the sleep , which is most important .
There can be some rare days when you are off your schedule .
That's understandable but generally try to maintain a proper sleep timing , preferably before midnight .
Second , effective tip is to put away all your electronic devices like your phone , laptop TV , at least half an hour before going to sleep .
Numerous studies have shown that the blue light from these electronic devices disturbs your ability to relax and sleep .
So as you set an alarm for waking up in the morning , you can also set an alarm one night before going to sleep so that you know that now it's time for you to make your room a tech free zone .
In this time , you can meditate , read a book or write something .
The whole idea is to prepare your body and mind for a good sound sleep .
Third little thing is to make just the right kind of environment for a good night's sleep .
First of all prefer wearing loose cotton clothes because as compared to other fabrics , they are more comfortable for the body , the right temperature of the room is just as important .
If you find that you are sweating or freezing , you will not be able to sleep .
Well , 18 °C to 24 °C is considered to be an optimal temperature for sleep .
Also make sure your room is dark .
Other factors like noise , mattress bed also contribute to the quality of your sleep .
Next is eating right at night eating is actually a big factor when it comes to put night sleep .
A full stomach may disrupt your sleep as the heavier the meal , the longer it will take to digest , the opposite applies to do not go to bed on an empty stomach as an empty stomach may interfere with your sleeping patterns as much as a full stomach .
Now , there are some foods which are rich in crypto and that actually induces sleep .
Some of these are almonds , milk , oats , modal pair chicken , fish and eggs just like there are some foods that help you sleep better .
There are some things that you should avoid at night black coffee , green tea because they are rich in caffeine can mess with your sleep quality , avoid them after 5 p.m. Also alcohol , although alcohol makes you sleep faster , but it negatively affects rapid eye movement .
Sleep , waking you up tired and nauseous .
Drinking too much water at night is not a good idea .
This is because you would not want to make late night disruptive trips to the toilet .
My final tip is that doing some form of exercise during the day will really help you sleep better at night .
But make a note about timing of your exercise , exercising too close to your bedtime might make you too energized to fall asleep .
So make sure you keep a gap of at least three hours .
Now let me share with you some mind blowing techniques that will make you sleep in just a matter of minutes .
First is the 478 technique .
Basically , in this method , you have to breathe it through your nose for four seconds , then hold your breath for seven seconds , then breathe out through your mouth , counting eight seconds , do this for just four times and you will instantly feel sleepy .
This is a powerful meditation technique that focuses on relaxation .
Second is blink your eyes continuously for 60 seconds .
This will make your eyes tired and you will fall asleep faster .
Third is take a shower or at least wet your feet .
This will set an optimal temperature and blood circulation for your body and you will sleep faster and better .
So friends , these were some tips and tricks that will really improve your sleep quality .
If you apply these tips , I guarantee sleeping would not be a problem anymore .
So I hope you found this video helpful .
Well , if you did , please do give it a thumbs up and also please do remember to subscribe to my channel .
My name is Vivek .
I thank you so much for watching .