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Do you sleep well ? Or Do you toss all night long ?
How about Morning ?
Do you wake up easily or is it a challenge for you ?
Hit upvote and comment if you had difficulty getting yourself out of bed in the morning
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Good sleep is an important aspects of life that can even change in it's quality.Healthy sleep is just a crucial as healthy eating and doing sports.
Moreover,bad sleep can affect your brain functions , your hormonal background and your work performance.It could increase the risk of getting diseases even gaining weight.
Thanks to our modern piece of life , sleep quality and quantity have rustic decreases do the many people get starting in poor sleep.
If you are one of them ,then here are the magical formula that will help you harmonize your sleep as will as make your morning wake-up easier. I hope that your finally get a rest that you need.
Just keep on reading to feel fresh tomorrow morning
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Have you ever heard the "Early to rise blog"? It is written by a fitness trainer Craig Ballantyne.
The blog is about healthy eating and sound sleep. So he has developed the "10-3-2-1-0" formula. Thanks to Craig that anyone can get a full night sleep and feel fresh and full of energy the next day.
He believes that the ideal night's sleep begins during the day ,you need to be ready for it , before you turn off the lights.
So here is his idea :
10 HOURS BEFORE SLEEP
This is how much time you need to clean your blood streams of the stimuli contain in the in the caffeine , even a single dosage can add too much unnecessary extra energy to your body. Moreover it will stimulate your nervous system maybe the reason for not being able to relaxed your mind in the evening .
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So no Coffee , Tea ,soft drinks (coffein present), Energy Drinks or Chocolate from this point on. Avoid nicotine present in the cigarette because it takes hours for to were it off and the elements that can easily disturb your night sleep.
3 HOURS BEFORE SLEEP
Don't eat anything or consume any alcohol if you have only 3 hours left before bed. Your body uses of colossal amount of energy getting rid about the bad stuff in alcohol and digesting a leak .
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In this case , during the evening while you are home , resting after work your body is actually working at full power.Although alcohol can make you drowsy at night. It would be the reason for disrupted sleep. The result is that you wake-up, feeling as you spent the night sleeping down a cool mind.
2 HOURS BEFORE SLEEP
From this point on , don't work , don't think about work leave it for tomorrow. Really,it won't manage to skip if there are any thoughts disturbing you . Write down everything on your mind and set the list aside that is the good tip in stress management practices.
image sourceMeditation technique can help to relax your body and mind . There are many other different strategies like listening to relaxing music ,reading a book or even getting relaxing massage.
1 HOUR BEFORE SLEEP
From his point on , no staring at the TV , Computer or Smart Phone Screens however much Facebook , Twitter or Email are blackening your eyes and your mind to rest .
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A good resting environment might a good solution. Making your room cool , dark and quiet. The present of any light in the room can cause some troubles falling asleep. Using blackout curtains and earplugs might a great help to rest yourself. You can add more relaxing elements in your room if you need them like vases , humidifier or even a fun can be a working components of your sleep.
0 MINUTES UNTIL YOUR ALARM
Do you dislike the sound of your alarm ? Do you set your alarm clock 10 minutes late every morning ? You should not do that.
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Turn off your alarm clock and get out of bed straight away don't get up on a trap of putting yourself in a sleep mode again and again. Getting up straight after alarm goes off will help you get in to routine habit. Falling back into 10 More minutes of sleep will make you feel any less tired when you whenever get have moving. Also try to wake up approximately at the same time everyday. Don't break your distracting rhythm on awakens because after several weeks you probably don't need and alarm.
I hope this will help you fall asleep and feel fresh tomorrow morning
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Reference :
https://brightside.me/inspiration-health/the-formula-for-the-perfect-nights-sleep-and-easy-morning-wake-up-256710/
https://www.huffingtonpost.com/faisal-hoque/the-secret-of-waking-up-e_b_5511540.html