A normal person needs 8 hours of sleep a day for her / his physical health. However many factors such as depression , drugs , tea , coffee , cigarettes , light and loud noise prevent this.
For a healthy sleep:
1. Drink herbal teas
Sage , chamomile , lemon balm tea and fennel teas have calming effects. Herbal teas help you relax before going to sleep.
2. Read a book
Reading a book will tire your eyes and it will be easier for you to fall asleep.
3. Take a hot shower
Hot water causes the muscle to relax. This makes it easier for you fall asleep.
4. Stay away from technology
Blue light from tech gadgets makes you think about what’s happening during the day. So turn off these devices at least half an hour before going to sleep.
5. Have a snack and drink
Lactic acid in milk and dairy products gives the muscles a feeling of fatigue. Likewise , combianitons in snacks such as honey , hazelnuts , etc. make you sleepy.
6. Do the medidate
Meditation provides mental comfort. This way , you can sleep comfortably.
Exercise during the day provides energy expenditure. Therefore , you want to sleep faster and you sleep faster.
8. Don’t eat late
Eating dinner early has a positive effect both for the stomach and comfortable sleep at night.
9. Stay away from stress
When you are stressed , you get nervous and anxious. This causes you to have trouble sleeping.
10. Have a sleep pattern
Sleeping at the same time every day both relaxes you and makes you sleep comfortably.
11. Turn off the lights
It is important to have the light turned off so that your body and mind can rest. Provides a quality sleep.