8 things you should avoid when you sleep 8 hours a day( جب آپ دن میں 8 گھنٹے سوتے ہیں تو آپ 8 چیزوں سے پرہیز کریں۔ )
Nowhere do you do that?(کہیں آپ بھی توایسا نہیں کرتے ؟)
01. Eat hard and sweet food before going to bed.( سونے سے پہلے سخت اور میٹھا کھانا کھائیں۔
)
Avoid eating as much as possible before going to sleep. Especially foods with a high glycemic index increase the cortisol in the body. This effect lasts for 5 hours, so it is best to give up pizzas, cakes, potatoes, etc. 5 hours before falling asleep and replace them with lighter foods such as yogurt or low-fat meat.
02. Delay the alarm.(الارم میں تاخیر)
Turning off the alarm 15 minutes later does not help. Sleeping again can cause you to fall into a deep sleep phase and become more tired when you wake up. Set your alarm at the same time every morning and train your willpower to try to get up.
03. Not daily.(روزانہ نہیں)
Our lives have cycles of repeated sleep and everyday rhythms. That is why it is ideal to go to bed at the same time every night. Breaking repetitive rhythms can lead to drowsiness and fatigue.
04. Too much light in the room.(کمرے میں بہت زیادہ روشنی۔)
When the eye encounters some form of light, it suppresses the production of melatonin, a hormone that induces sleep in the body. This includes the lighting of TV buttons, smartphones, and both natural and artificial lighting. It is better to completely turn off all electronic devices in the bedroom.
05. Skip breakfast.(ناشتہ چھوڑیں۔)
Breakfast will cause the biological clock to count down until the next break. Too much time between getting up and eating increases the level of stress hormones (cortisol) in the body.
06. Sleeping on weekends.(اختتام ہفتہ سو جانا۔)
Sleeping five to six hours during the week and sleeping on weekends can break your body's biological rhythm, causing sleep disorders. It also increases the risk of developing obesity, type 2 diabetes and cardiovascular disease. Do not change the wake time for more than an hour.
07. Untidy Dragonfly.(Untidy ڈریگن فلائی)
When bed is full of things, we remind ourselves of things that haven't been done all day. On the other hand, a neat room and a bed with a fresh, fragrant scent will stimulate you to fall asleep early. It's a good idea to stay organized to get a good night's sleep.
08. Hot shower or bath just before falling asleep.(سونے سے پہلے گرم شاور یا نہانا۔)
Soaking in a warm bath can help you relax and fall asleep, but it's not a good idea to use it right before bed. Lowering body temperature is one of the signals our body sends us. Hot showers or baths before bedtime interfere with this signal. You should shower 1:30 to 2 hours before bedtime.
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