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WHAT ARE THE BEST SLEEPING HABITS

GOOD SLEEPING HABITS

FOR SLEEP DEPRIVATION


1. Follow timings  for bed time and wake up timings.
2.Avoid coffee ,tea, nicotine  2,3 hours before go to bed.
3.when you get tired,you should  go to bed.

4.Have a warm bath at night time before go to bed why because if you get more tired then you have a bath,the water reduce your tiredness and negative energy.Water gives more energy to all organisms.
5.Avoid negative thinking and improve self confidence,positive thinking.
6.Follow meditation,yoga, relaxation techniques.
7.Keep your bedroom hygienic and allow fresh air into your room.

8.Turning off electrical devices like mobiles, television, tablets, computers etc.
9.Listen light musics like flute ,veena,old melody songs etc.

10.Read which books you are interested,but
don't read suspense, dangers,frightening story books.

11.Sleeping posture is very important to good sleep.
12.Avoid to listen freeky sounds like crackers noise,vehicle sounds etc.

13.Drink a glass of warm milk before go to bed which has rich source of proteins,tryptophan,calcium etc.
14.Improve time management to enough sleep. 
15.Avoid to late night  eating of heavy food/junk food/spicy food like chips,burgers,pizza, biryani, green chilli snacks etc which rises indigestion, heart burn,acidity in stomach. 
16.Avoid to eat dark chacolate before go to bed.

17.Don't drink alcohol which is not promote to sleep and causes to liver cirrhosis.
18.Away from high fat food,high protein food before go to bed.
19.Avoid energy drinks like monster,red bull etc which are over activates your brain during night time.
20.Away from natural diuretics like watermelon, celery ,barley water before go to bed which are helps to push water from our body in several times, it leads to loss of sleep.

21.Away from the cooldrinks ,artificial refined sugars.

22.Eat healthy food which contains vitamins,minerals like green leafy vegetables,fruits,nuts, seeds,grains etc.

23.Students,employees,housewives etc make their timetable such as what works will do tomorrow , what time you will do that work,write in a small book.It is the best way to maintain you work and get good sleep.

24.Old age people avoid sleep in the afternoon,to reduce sleep deprivation.
25.parents who have kids,they will be go to power nap in daytime  compulsory why because whenever their child wake up  during in night time,then the parents have to  take care about their child.
Power nap:-

  
power nap  means getting  sleep with in  15-30 minutes. If a person is  working in a day shift,  one nap is enough after lunch.Two,three  power naps makes drowzyness which leads to sleep deprivation.Night shift empoyees timings are too hard to getting power nap.For example night shift employee timings are 12pm-12am .If the distance take 1 to one and 11/2 hour  between his house and office/working area,he can be utilize for power nap.He came to home at 2am ,after completion of office,he have  7 hours of  time {2:30am-9:30am} to go for good sleep.He can also use  the perticular timings of travelling time ,before go to office and coming home from office.





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