August 04, 2017
Our activities throughout the day affect our sleep quality
Sleep quality can be affected by activity throughout the day. And productivity is affected by sleep quality. So if you want to have productivty in your all activity, you have to have qulity sleep. Quality sleep is not more obout how long you are sleep.
So,. here are can make you have sleep quality
Make a Pattern of you are wake up at the same time every day.
You have to wake up at the same time every day, despite weekend or day off. wake up at a consistent time and actually get up will be much easier and less stressful on these important rhythms. And It will help you get a better night’s. Try consistently for 1 to 2 weeks to allow your body to create the perfect rhythm.
You have to Breakfast Every day
You have to breakfast to start your day. Breakfast/ or eating in the morning calm your brain. we have to reassuring the brain that there is a good supply of food causing it to remain in a relaxed state ready for sleep, which in our modern day case, is at the end of the day.
Do not napping for more than 20 minutes
We can recharge the energy by napping, but do not more than 20 minute. Because if you longer naps we will enter a deep sleep which can be harder to wake up from. You have to set timer for 20 minutes so you dont go over. And you will feel much more refreshed when you wake up.
Do not eat little or too much
The amount of food we eat at mealtimes affect to our sleep quality. If we eating to little during the day, we will more overeating in the evening close to bedtime. And If we eating too much in the evening, our bodies need more time to digest the food. And we eating to much for lunch. We will be hard to resist taking a nap, which can affect our desire for slee at night
Making Bedtime rituals
You can create rituals at the bedtime. It will help your mind unwind and prepare for sleep. Such as Reading and meditation, it can calm the mind at the badtime and make you entrance into deep an good quality for sleep.
Do not use gadget 30 minutes before bed
If we use gadget when we will go to the Bad, our brain up, because its busy absorbing information when we check emails or social media. Not only stop checking our phone before we go to bed, but also keep it out of reach.
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