Physique Global

5 hacks to get a kick-ass sleep.

Sleep plays a very important role in keeping you healthy. And a lack of shut-eye can raise the likelihood of developing diseases like diabetes, stroke and obesity. Getting good sleep is important for your overall health. It may reduce your risk of chronic illness, keeps your brain and digestion healthy, and boosts your immune system.
And for those who feel groggy after lunch and find it difficult to stay awake, the solution is not to drink copious amounts of coffee. The phenomenon is quite natural and the best way to address it is not by forcing yourself to stay awake by sipping on coffee/tea, but to catch a quick power nap.
Here are some hacks to fall asleep quickly and enjoy a peaceful rest, so that you can get the most benefits from your sleep time and wake up refreshed:
* Take more power naps.
A nap should ideally be 10-20 minutes long to improve alertness, concentration and boost your mood. So, take small power-up naps.
* Take a warm bath.
Taking a warm shower 20-30 minutes before bedtime can help you get good sleep, as it relaxes the muscles and nerves, and dilates blood vessels which help in better circulation.
* Sleep alone to beat insomnia.
Sleeping alone may be a good idea for people who have difficulty falling asleep due to noise, light, or temperature difference.
* Don’t exercise before going to bed.
While exercise through the week can help you sleep better, avoid exercising right before bedtime. Nutritionist Raheela Hasan says it’s best to exercise three to six hours before bedtime to get maximum sleep benefit. * Make changes in your diet plan.
Incorporate foods like almonds, chamomile tea, turmeric milk , walnuts , cherry juice, and passion fruit tea in your diet as they have sleep-promoting properties. “Try having your last meal by 8 pm. Keep a gap of 3-4 hours before you go to sleep after eating.