As per some study, 27 percent of people fall asleep for more than 30 minutes. Lack of sleep can lead to many serious health problems such as high blood pressure, obesity, heart disease, and even depression. Identifying the triggers that lead to disrupted sleep is also important. The meal you eat before bedtime may be one of them. Some foods, such as chocolates, green tea, spicy foods can affect your sleep and should be avoided at night. While, on the other hand, some foods promote good sleep such as warm milk, almonds, and honey, it is recommended that you add them to your meals at night.

Sleep is considered one of the pillars of Optimal Health deemed as crucial as diet and exercise. Sleep deprivation is linked to many serious negative effects, periods of sleep that are consistently shorter than seven hours have been associated with diabetes, depression, cardiovascular disease memory, and learning issues as well as a car accident and workplace injuries.

Tips to sleep better in night

1) Eat for sleep

Keep three hours away from big meals before bed so the body has time to digest. Alcohol disrupts sleep and caffeine does, too, so refrain from both if you have trouble sleeping. Some healthy foods relax your nervous system and activate a hormonal response that stimulates sleep, thus allowing you to rest better at night. That includes salmon, milk, chickpeas, and cherries. A glass of hot milk is still the traditional cure for good advice.

2)Avoid Caffeine

Caffeine has many advantages and may increase concentration, energy, and athletic efficiency. But, when consumed late in the day or before bedtime, caffeine activates your nervous system and can stop your body from relaxing naturally at night.

According to the study consuming caffeine up to 6 hours before bed can remain elevated in your blood for 6–8 hours, significantly worsening the sleep quality. But after 3–4 p.m drinking, huge quantities of coffee Are not recommended, particularly if you are sensitive to caffeine or have sleeping difficulties.

If you crave a late afternoon or evening cup of coffee, stick to decaffeinated coffee.

3) Exercise

Exercise improves the effect of natural sleep hormones like melatonin, but avoid Exercising too close to bedtime otherwise exercise raises your core body temperature and it places a mild amount of stress on your central nervous system and both of these things can make it a little more difficult to get to sleep.

4) Power Down

We got to talk about your phone and we’re specifically the light that your phone emits. Smartphone screens, computer screens, TV screens all emit high concentrations of short-wavelength enriched light also called blue light. Blue wavelengths of light at night are the most harmful in suppressing melatonin development, making it more difficult to sleep and even to achieve good quality sleep. Melatonin suppression at not with a vast array of health issues including metabolic syndrome obesity depression and even cancer.

So what can we do about this and in particular address the issue of blue light exposure at night? Experts suggest switching off our devices two hours before going to bed.

5) Try a Leg Pillow for Back Pain

Leg pillows are important for people frequently suffering from back, leg, knee, and hip pain. Leg pillows help to make comfortable by aligning the body and spinal cord to the position which will relieve pressure on certain parts of the body.

Your lower back does not hurt enough to wake you up but the nice, restful stages of sleep may be interrupted by mild pain. Place a pillow between your legs to help balance your thighs, and less stress the lower back.

6) Ashwagandha

Ashwagandha is well known for promoting better sleep. An active compound is known as triethylene glycol which works to induce sleep wonders. Ashwagandha helps people, with anxiety, stress, and exhaustion, for better sleep.

7) Warm Milk

Milk is a proven supporter of sleep, as it includes tryptophan, an amino acid that converts into serotonin. Serotonin is believed to be having relaxing effects inside the brain.

Eat these foods a minimum of 45 minutes to an hour before bed. Also, a head massage or a few minutes of soaking the feet in hot water helps to calm the nerves and muscles this will also help you to sleep better.

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