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“15 Effective Tips to Improve Your Sleep Quality and Wake Up Refreshed”

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If you are over the age of 50, getting 5 hours or less of sleep every night can be dangerous for you. According to experts, you may be at risk of at least two serious diseases. This claim has been made in new research published in Plos Medicine.

25 years of research

The research involved 8,000 UK government employees. He did not have any chronic disease till the age of 50. The scientists asked them to report their sleep and health information every 4 to 5 years for the next 25 years.

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Those whose sleep was tracked at age 50 had a 30% risk of chronic disease if they slept 5 hours or less. These were compared to people who slept 7 hours a night. At the same time, this risk increased to 32% at 60 years and to 40% at 70 years. The risk of death from not getting enough sleep was also found to be 25%.

The risk of these diseases due to less sleep

According to research, people who sleep less than 5 hours a night have diabetes, many types of cancer, heart disease, heart stroke, heart failure, lung disease, kidney disease, liver disease, depression, amnesia, and Parkinson’s. There is a risk of getting diseases, arthritis and many mental disorders.

A growing problem in rich countries

Dr Severin Sebia, the lead author of the research and research associate at the UCL Institute of Epidemiology, says that the trend of having multiple serious diseases at the same time seems to be increasing in high-income countries. More than half of older people here have at least two chronic diseases. This is a big challenge for health services, hospitals, and the entire health system.

How much sleep is necessary?

According to Dr Sebia, as people age, their sleep cycle also changes. To avoid chronic and serious diseases, getting 7 to 8 hours of sleep every night is important. More or less sleep than this is harmful to your health. To sleep well, the room should be dark, peaceful, and at the right temperature. Do not eat anything heavy before sleeping and keep all electronic devices away from yourself.

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 5 nutrients that you should consume in adequate amounts to improve your sleep quality

“Here are some essential nutrients that your body may be lacking and disrupting your sleep. Here are some foods that can make up for the lack of these nutrients.

Lack of these nutrients does not cause sleep.

1. Magnesium

Magnesium helps facilitate approximately 300 metabolic functions. “Magnesium reduces stress, anxiety, and blood pressure strengthens nerves and muscles, and promotes clip quality,” Some food sources of magnesium as “spinach, black beans, soy, potatoes, and avocados.”

2. Vitamin D

This deficiency may be more common in winter due to the lack of sun. “Vitamin-D deficiency is associated not only with poor sleep quality but also with low energy throughout the day,”.

3. Calcium

“It’s not only linked to bone health, but it’s also an important factor in our clip quality,”. Include nutritious dairy products in your daily diet so that you can consume enough calcium.

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4. Vitamin B12

A lack of vitamin B12 in the body can cause “many sleep problems—ranging from insomnia to sleeplessness,”. “fish, eggs, chicken, dairy products and legumes” as great sources of vitamin B12. ” 

5. Omega 3 Fatty Acids

Omega 3 fatty acids are a nutrient whose deficiency can disrupt the quality of your sleep. “Omega 3 fatty acids are known to promote health and brain health, but did you know that it is also linked to reducing anxiety and insomnia? This heart-healthy fat promotes better sleep quality.”

“15 Effective Tips to Improve Your Sleep Quality and Wake Up Refreshed”

You might be unable to control the factors that interfere with your sleep. However, you can adopt habits that encourage better sleep. Start with these simple tips.

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1. Stick to a consistent sleep schedule:

Try to go to bed and wake up at the same time every day, even on weekends. This can help regulate your body’s internal clock and make it easier to fall asleep at night.

2. Create a bedtime routine:

Establish a relaxing routine before bed, such as taking a warm bath, reading a book, or practising deep breathing exercises. This can help signal to your body that it’s time to wind down and prepare for sleep.

3. Make your bedroom conducive to sleep:

Keep your bedroom cool, dark, and quiet. Invest in comfortable bedding and a supportive mattress and pillow to help you sleep comfortably.

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4. Limit your exposure to screens:

Avoid using electronic devices, such as smartphones, tablets, and laptops, in bed. The blue light emitted by these devices can interfere with your sleep.

5. Avoid caffeine and alcohol:

Try to avoid consuming caffeine or alcohol before bedtime, as these substances can disrupt your sleep.

By following these tips, you can create an environment and routine that supports a good night’s sleep. Give them a try and see how they work for you.

6. Exercise regularly:

Regular physical activity can help you fall asleep faster and sleep more deeply. However, it’s important to avoid exercising too close to bedtime, as this can make it harder to fall asleep.

7. Manage stress:

Stress and anxiety can make it difficult to sleep well. Try to find ways to manage stress, such as practising yoga, meditation, or deep breathing exercises.

8. Avoid heavy meals before bedtime:

Eating a heavy meal close to bedtime can interfere with your sleep. Try to eat dinner a few hours before bed and avoid spicy or acidic foods that can cause heartburn.

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9. Use your bed only for sleep and sex:

Avoid working, watching TV, or using your smartphone or laptop in bed. This can help train your brain to associate your bed with sleep and relaxation.

10. Consider seeking professional help:

If you’ve tried these tips and are still having difficulty sleeping, consider seeking help from a healthcare professional. They may be able to recommend treatments or therapies that can help you sleep better.

Remember, everyone’s sleep needs are different, so it’s important to find what works best for you. By making some simple changes to your routine and environment, you can improve the quality of your sleep and wake up feeling refreshed and energized.

11. Keep a sleep diary:

Tracking your sleep patterns can help you identify patterns or habits that may be interfering with your sleep. Keep a sleep diary to record when you go to bed, wake up, and any factors that may have affected your sleep (e.g., caffeine consumption, stress, exercise, etc.).

12. Try relaxation techniques:

Relaxation techniques such as progressive muscle relaxation or visualization can help reduce muscle tension and calm the mind, making it easier to fall asleep.

13. Use aromatherapy:

Certain scents like lavender, chamomile, and jasmine can help promote relaxation and improve sleep quality. Consider using essential oils, candles, or a diffuser to create a relaxing environment in your bedroom.

14. Invest in blackout curtains:

Light exposure can disrupt your body’s internal clock and interfere with your sleep. Blackout curtains can help block out light and create a dark environment that’s conducive to sleep.

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15. Get sunlight exposure during the day:

Exposure to natural light during the day can help regulate your body’s internal clock and improve sleep quality. Try to spend some time outside or in a well-lit room during the day to help regulate your circadian rhythm.

Remember, improving your sleep quality is a process that may require some experimentation and patience. By implementing these tips and monitoring the impact they have on your sleep, you can gradually develop habits and routines that promote better sleep.

 

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