Things that help you to get a desired sleep>>>

>>>>Quality sleep is an evidence of good health as well as is a component of healthy living. Getting a quality sleep to an extent depends on some factors which when you observe carefully, will give you the required sleep you need for a healthy living. Healthy sleep habits can make a big difference in your quality of life. Researchers have referred those factors and habits as “sleep hygiene" which  can help anyone maximize the hours they spend sleeping, even those whose with sleep disorder. Healthy sleep habits can make a big difference in your quality of life. According to the National Sleep Foundation, adults should get between seven and nine hours of sleep each night. Here are some tips that will help you achieve it.

Eating light meals before bed>>>>>Research has found that certain nutrients in food can affect sleep, from how easy it is to fall asleep at a reasonable hour to the quality of rest we get throughout the night. It’s common for people to eat their biggest meal for dinner, but large meals and snacks eaten in the evening, particularly those high in fat, can impair sleep quality, according to one Brazilian study. In contrast, another study found higher carbohydrate meals consumed in the evening may help improve sleep onset but are best consumed four hours before bedtime. Some group of researchers conducted a research on how nutrition affect sleep and they found out that normal sleepers consumed the widest variety of foods, drank more tap water, consumed the most theobromine, and consumed more dodecanoic acid.

Avoid Caffeine, Alcohol, Nicotine that Interfere with Sleep>>>Caffeine is a stimulant and can keep you awake all night. Also caffeinated products such as coffee, some pain relievers, decrease a person’s quality of sleep. Drinking It immediately before sleep can hamper or reduce the quality of your sleep. Dr. Lawrence Epstein describes how caffeine works to promote alertness, but can also inhibit restful sleep. Alcohol may induce sleep but will decrease the hours of sleep as it will keep you awake midnight. Reduction in alcohol intake especially few hours close to bedtime will help improve your sleep.

Quality of the of food>>>>According to Dr. Marie-Pierre St-Onge, an assistant professor at Columbia’s Institute of Human Nutrition, diet quality influenced sleep quality. Also according to Dr. Nathaniel Watson, president of the American Academy of Sleep Medicine, said in a statement, diet and sleep are interwoven in the fabric of a healthy lifestyle. For optimal health, it is important to make lifestyle choices that promote healthy sleep, such as eating a nutritious diet and exercising regularly.
"A diet low in fiber and high in saturated fat and sugar has been linked with worse sleep quality in a new study," said a study published in the Journal of Clinical Sleep Medicine.
 Eating more fiber meant deeper and better sleep.  Researchers at the University of Pennsylvania conducted a comprehensive study of sleep-inducing foods, they found that good sleepers generally ate a larger variety of fruit and vegetables. Eating plenty of mackerel, herring, tuna and salmon – all of which are good sources of healthy omega-3 DHA fatty acids – could improve your sleep quality, according to researchers at the University of Oxford.

Fluid intake>>>A study by French researchers that explored the effects of changes in water intake on mood state found that increasing water intake can improve one’s overall mood whereas reducing water intake has the opposite effect. This study suggests that habitually low-volume water drinkers can boost their sleep/wake mood by simply increasing their water intake. Drinking water helps your sleep duration, but not so much that you will be awakened by urine.


Exercise>>>>Studies show that regular exercisers sleep better and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep, restorative stages of sleep. Exercise speeds up your metabolism, elevates body temperature, and stimulates activating hormones such as cortisol.

Turning your room into a suitable environment for sleep>>>>> The temperature of your bedroom also affects sleep.  A bedroom that is too hot or too cold can interfere with quality sleep. A quiet, dark, and cool environment with adequate ventilation can help promote sound slumber. Noise is another factor that can inhibit sleep. Your bed also should leave you enough room to stretch and turn comfortably without becoming tangled.

Don't force yourself to sleep>>>>Forcing yourself to sleep means you can still wake after a short while.Only go to bed when you are feeling sleepy. Take your bath and try to relax with such activities as reading novel, other motivational books. Light reading before bed is a good way to prepare yourself for sleep. Most people had confessed that reading novels get them in the mood to sleep.




Sources:http://www.todaysdietitian.com

            http://www.helpguide.org/ 
           https://sleepfoundation.org