How to sleep a deep and calm sleep

Sleep a deep and calm sleeping by making these steps in your routine at the fixed time and become the habitual of these .

Exercise:

Regular exercise helps you to sleep quickly and efficiently. You need to be careful to complete your exercise before bedtime for at least three hours. Exercising contributes to the production of hormones that keep the person awake and therefore have trouble sleeping quickly.

Set up a sleep Routine and Continue it:

It is recommended to regulate sleep by going to sleep and wake up at the same time daily, and sleep for at least seven hours a day, which contributes to the sleep and wake up in the body, and if the person can not sleep in twenty minutes, he must leave his bed, and With something that helps him to relax , such as reading or listening to quiet music, then going back to sleep when he feels tired, and can repeat this step as necessary.

Make the bedroom dark and quiet:

Help the dark and quiet room to sleep more, this can be achieved by:
Turn off electronic devices.
Use dark-colored curtains or put the sleeping mask on the face if the bedroom is close to street lighting.
Use ear plugs in case of noise.

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Pay attention to daily eating habits:

Daily eating habits contribute to proper sleep , and the tips to follow when eating during the day include:

Decreases caffeine and nicotine. Caffeine causes sleep problems for up to 10 to 12 hours after ingestion, as well as smoking, which is a stimulant that may affect sleep.
Stay away from large meals during the night. It is recommended to eat dinner early in the evening, as well as to stay away from heavy meals before going to sleep for two hours, and avoid hot or acidic foods because they may cause stomach problems and heartburn.
Stay away from drinking large amounts of fluids during the day; as this may lead to frequent going to the bathroom during the night.
Limit sugars and refined carbohydrates during the day; such as white rice, white bread, and pasta; because eating too much may cause wakefulness at night.

Sleep on cushions and comfortable beds:

One study found that the quality of the bed affected the quality of sleep. It was found that the use of the new bed for 28 days, improved the quality of sleep by 60%, reduced the shoulder pain by 60% and back pain by 57%, and another study showed that the bedding quality is poor It causes lower back pain, so it is recommended to change pillows and mattresses every five to eight years at least.

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