remedies to sleep well at night
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| Sleeping well |
Is it bad to sleep during the day?
Many of us have the habit of napping or napping. Many people think that sleeping during the day increases weight and disrupts night sleep. It is also bad for health. Is it really bad or harmful to sleep during the day?
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| Sleeping best time |
Best sleeping hours
6-8 hours of sleep is necessary for the health of body and mind. Night is the best time to sleep. It is a good habit to sleep at night and get up early in the morning.
When you wake up early in the morning, the body can get tired after being busy with various tasks throughout the day. A tired body loses energy.
When the brain is tired, the normal mental connection is also disrupted. Work slows down. A short nap after noon can be beneficial to combat such problems.
If you have a chance, you can develop the habit of taking a 20-30 minute 'nap' in the afternoon or afternoon. This sleep should be at a fixed time every day, not in a random routine.
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| Sleep with relax |
What Scientific Research Says About Sleep ?
Research shows that this short nap is more effective than tea or coffee in relieving fatigue. This sleep reduces stress and improves the mind. Less tendency to forget.
After a light sleep, the eyes are no longer tired and do not feel tired. Enthusiasm returns to work. Even if you don't sleep, ten minutes or an hour of rest will refresh you.
However, sleeping more than half an hour during the day can have the opposite effect. You may feel reluctant to start working again. If the duration of sleep is too long, the night's sleep may be disturbed.
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| insomnia |
What is the solution to insomnia?
Some people suffer from insomnia. Daytime sleep can lead to nighttime insomnia. So those who do not sleep at night, it is better not to sleep during the day. The sleep cycle must be kept healthy.
It is necessary to practice going to bed at a certain time every night and waking up at a certain time in the morning. Stress and anxiety are also major causes of insomnia. The habit of getting up late in the morning is also not good.
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| bed-pillows are needed for good sleep |
What kind of bed-pillows are needed for good sleep ?
There is no substitute for an ideal bed and pillow for a good night's sleep. Incorrect use of the bed and pillow can disrupt sleep as well as result in bodily issues.
If the right pillow is not used, it can cause pain in various organs including neck, back, waist, hips, shoulders, knees. Such problems can also be caused by the bed.
The pillow
It is higher to apply cotton pillow rather than foam. The pillow must now no longer be too high, nor must it's too low. Pillows must be decided on relying on how one sleeps.
The pillow must be utilized in the sort of manner that the backbone is straight. Usually the peak of the pillow may be 4 to 6 inches. However, the peak of the pillow might also additionally growth in line with the frame structure.
It is higher to apply a corporation pillow. Pillows that sink the pinnacle absolutely will now no longer hold the backbone with inside the proper position.
We sleep in three ways: on the side, on the side and on the back. If you sleep on your side, the pillow should be slightly higher, so that the spine is parallel to the bed. Apart from this, it is better to sleep with a pillow between the knees if you sleep on your side. It will support the spine.
This can result in increased head and shoulder pain. Apart from this, one or two pillows can be placed under the knees if you sleep on your back. And if you sleep upside down, you should use a thin or soft pillow. The lower the height of this pillow the better.
It is not better to use any pillow for more than 1 to 1 years and 6 months. After two years the pillow needs to be changed.
The bed
Should sleep on firm and even bed. A foam or sponge bed gives easily under pressure. Such beds are not healthy. Instead, you can sleep on a thin mattress on a hard mattress.
Old can also be given under pressure. So should be replaced when it becomes old and soft. If that is not possible, a thin mattress can be spread over it with a hard board.
This can lead to back pain later on. Sleeping too crooked with a leg pillow can also cause back pain. It is better to sleep on any side without bending the spine too much.
Those who have neck pain can use small neck pillow under the neck. If you have neck pain, you can use this pillow after consulting your doctor.
Keep the bed clean. Wash bed sheets and pillowcases in hot water once a week. Keep mattress in the hot sun for a whole day once a month.
Why does the headache after waking up?
Many times it is seen that a headache occurs after waking up, it is usually when someone wakes up during sleep, or when someone wakes up due to a sound, or when sleep does not end. But why does the head hurt?
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| coffee |
Drink extra coffee
If you consume a lot of coffee and don't get enough sleep because of it, you may get morning headaches. If you're addicted to coffee, it's normal to have a caffeine headache.
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| Depression |
depression
Depression headaches can occur at any time of the day, but are more common in the morning. Depression can disrupt sleep and sleep routines. Too much depression causes headaches.
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| Less sleep |
less sleep
If you don't get enough sleep, your fight hormones will kick in, causing your heart rate to rise, blood pressure and stress to rise, and headaches. Adequate sleep is necessary for the body to function normally
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| Drinking alcohol |
Drink a lot of alcohol
If you drink too much alcohol at night, you may have a headache in the morning. Drinking even a small amount can dehydrate you, reduce blood flow to the brain and increase headaches.
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| hormones decrease |
When feel-good hormones decrease
If your production of feel-good hormones decreases, you may have morning headaches. Low levels of endorphins can affect serotonin levels. As a result, the blood flow to the brain decreases, causing headaches.
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| Extra sleeping |
too much sleep
Everybody needs seven - eight hours of sleep per-day. But sleeping more than that i.e. more than 9 hours can cause headache. Oversleeping reduces brain serotonin levels, reducing blood flow to the brain and causing headaches.
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