Ten steps to a quiet sleep
Sleep is a physical condition necessary for the human body to be able to live normally and be able to perform his daily duties easily and helps to maintain the integrity of mental and functional, when dark, the human body releases a hormone called melatonin, which alerts the body that the time of sleep has come, but Sometimes a person is exposed to a condition called insomnia that causes inability to sleep quickly, which eventually leads to stress and fatigue. In this article we will remind you of ten easy and simple steps to fast and quiet sleep.
Sleep at night
The human body needs six to eight hours of sleep at night. If you go to sleep at one o’clock in the morning and wake up at nine, you get eight hours of sleep, but actually the hours of sleep you have benefited from are only four hours of sleep at night.
Exercise no physical effort
When you do any kind of physical exertion during the day, such as sports or walking, it greatly helps your body feel tired and relaxed.
Bathing
Bathing in warm water helps to relax and prepare the body for a long and quiet sleep, it is based on raising the temperature of the body, which leads to the relaxation of muscles and low blood pressure and the sense of psychological comfort necessary to sleep comfortably.
healthy food
Studies have shown that a diet containing both protein and carbohydrates helps sleep better because protein builds tryptophan in the body, which helps to sleep. Carbohydrates help to sort out the hormone melatonin. Which was mentioned earlier. It is also important not to eat before bed directly because it exhausts the body because it tries to sleep and digestion at the same time and lead to intestinal inflammation.
Caffeine
Avoid drinking tea or coffee before bedtime for five hours because this type of drink contains caffeine, which is a tonic of the body and continues to affect the body for hours.
Breathing exercises
Breathing exercises work to introduce large amounts of oxygen into the body that relaxes the muscles, decreases the heart rate and the level of blood pressure.
Lighting
For a comfortable and fast sleep you should sleep in a low-light room.
Aromatic oils
Essential oils help to relax the body. A few drops of lavender oil under the pillow cover speeds up the sleep process.
bedroom
The bedroom should be a safe haven for you. In order to sleep easily, you need to keep the room clean and orderly because it gives you a sense of comfort and peace of mind.
reading
Reading Qur’aan or any type of useful book helps you relax and not think about the problems and stress you experienced during the day.