How to increase your Sleeping Quality and improve your health and memory?

Some time to you feel tired with upset mind. This problem may finish after some days or may increase day by day . You feel pain in your back , neck mauls and headache , some time some people more dist rub than blood not in control. All these problem come form your hard work and you careless from yourself , do hard work with taking any rest or sleep.Sleeping Masks for Blocking Sunlight and others. Its give you more comfortable sleeping in a day or In travel.

A magazine new scientist research report a according to German Scientists : Sleep for a minutes fresh your mind , increase your memory and active your body. On the other hand Scientist of UK doesn’t believe on that research. They says “ for getting more benefits form sleep , Sleep upto 6 to 8 hours in night”.

I want to discuss with you about to improve the quality of your sleep. You should improve your sleeping Habits.

1.Establish a relaxing bedtime routine such as listening to soft music, taking a warm bath, or doing some gently stretching exercises such as yoga. Avoid stimulating activities before bedtime.

2.Do not eat heavy meals right before bedtime. At the same time, do not go to bed hungry. A light, healthy snack is best.

3.Create a conducive environment for sleep which is a cool, dark and quiet room. 4.Create a regular bedtime and a regular time to awaken each morning.

5.Avoid caffeinated drinks (coffee, black tea, cola drinks, etc.) and foods (chocolate) in the afternoon and in the evening.

6.Avoid the use of alcoholic drinks to help you sleep.

7.Avoid or give up smoking. Nicotine, like caffeine, makes you more alert, but can lead to fragmented sleep.

8.Exercise regularly, but not within three hours of bedtime. A regular gentle fitness program such as walking, swimming, or yoga is very helpful for improving the quality of sleep and controlling muscle aching.

9.Avoid regular naps. If you need to nap, do so by mid-afternoon and only for 15-30 minutes.

10.Be sure your mattress is comfortable and not creating any problems such as pressure points.

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