{"id":60563,"date":"2018-11-07T19:50:57","date_gmt":"2018-11-08T03:50:57","guid":{"rendered":"https:\/\/www.pickthebrain.com\/?p=60563"},"modified":"2018-11-07T19:50:57","modified_gmt":"2018-11-08T03:50:57","slug":"3-easy-tips-to-a-good-night-sleep","status":"publish","type":"post","link":"https:\/\/www.pickthebrain.com\/blog\/3-easy-tips-to-a-good-night-sleep\/","title":{"rendered":"3 Easy Tips to a Good Night Sleep"},"content":{"rendered":"
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Good night sleep. The best thing in the world (Second to a nice Cheeseburger on a rainy morning).<\/p>\n

According to a 2010 survey<\/a>, 30 percent of Australians reported experiencing a severe sleeping disorder. Whereas in America, the Center for Disease Control and Prevention (CDC) says<\/a> that one of every four Americans reports not getting enough night sleep. This corresponds with another<\/a> survey saying that around 60 million Americans\u00a0are affected by sleep disorder each year.<\/p>\n

So, how to sleep better in a high-paced life like the one we`re living today? By following these three simple tips:<\/p>\n

Night Sleep Tip #1: Aim to be as relaxed as possible (Seriously)<\/h1>\n

Keeping a \u201crelaxed\u201d bedtime routine<\/a> is the core to great night sleep, studies say. According to the National Sleep Foundation, you should separate your sleep time from any stress, anxiety or excitement coming from other daily activities.<\/p>\n

This means that the least you can do is turn off your phone, TV and\/or laptop to avoid any sleep disruption. According to studies by the Universities of Michigan<\/a> and Colorado Boulder<\/a>, 56 percent of sleep disruption cases are caused by the excessive usage of electronics in bed.<\/p>\n

Associate your bedtime with only sleep and sex, and —if possible— keep all electronic gadgets in a separate room. Once you build this habit, you can use do yoga<\/a> or meditate before you sleep. Both can decrease sleep disturbance and reduce the need for sleep medications.<\/p>\n

In one study, 69 seniors were asked to either do yoga or take a herbal preparation before bed. The results then showed that the yoga group slept better and felt more energetic in the morning compared to the herbal group.<\/p>\n

Also, meditating for 10-15 minutes before going to bed can add to your sleep quality. According to this 2011 study<\/a>, those who attended a weekly meditation class and practiced meditation before bed significantly improved insomnia compared to the control group. Other studies suggest that some breathing techniques such as the 4-7-8 technique<\/a> enhance the quality of sleep as they act as a natural tranquilizer for the nervous system.<\/p>\n

Night Sleep Tip #2: Eat\/drink the right stuff<\/h1>\n

Many studies are against eating before bed as it may slow down your metabolism. Still, if you choose to eat before bed then make sure it makes you sleep better, such as:<\/p>\n