I would like to start my writing with these lines

” early to rise early to bed makes a man healthy, wealthy and wise’

“A good laugh and a long sleep are the two best cure for anything”

“Sleep is the best meditation”

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Sleep is an essential function that allows our body and mind to recharge, leaving us refreshed and alert when we wake up. healthy sleep helps the body remain healthy and stave off diseases. without enough sleep the brain cannot function properly.

Some reasons are giving that why good sleep is important-

A good night sleep is incredibly important for our health in fact it is just as important as eating healthy and exercising unfortunately there is a lot that can interfere with natural sleep patterns people are now sleeping less than they did in past and sleep quality has decreased as well.

Poor sleep is strongly linked to weight gain. people with short sleep duration tend to have a significantly more than those who get adequate sleep. In one extensive review study children and adults which short sleep duration were 89% and 55% more likely to develop obesity respectively.

Good sleepers tend to eat fewer calories

Good sleep can improve concentration and productivity. Sleep is important for various aspects of brain function. This includes cognition concentration, productivity and performance. All these are negatively affected by sleep deprivation a study on medical interns provides a good example interns on a traditional schedule with extended workhorse of more than 24 hours made 36% more serious medical errors than in terms on a schedule that allowed more sleep.

Good sleep can maximize problem-solving skills and enhance memory. Poor sleep has been shown to improve their brain function.

Good sleep can maximize athletic performance. Who was sleepers have a greater risk of heart disease and stroke. Sleep quality and duration can have a major effect on many health risk factor. These are the factors believed to derive chronic disease including heart diseases. Sleeping less than 7-8 hours it has for night is linked to an increased risk of heart disease and stroke. Poor sleep is linked to depression.

Sleep improves your immune functions. Even a small loss of sleep has been shown to impair immune function.

If you often get cold, ensuring that you get at least 8 hours of sleep per night could be very helpful eating more garlic can help as well.

Sleep affects emotions and social interactions.

How to go to bed on time/ how to make sleep better at night:(

You should increase bright light exposure during the day. Daily sunlight or artificial bright light can improve sleep quality and duration specially if you have severe sleep issue of insomnia.

Reduce blue light exposure in the evening. Exposure of light during the day is beneficial but night time light exposure has the opposite effect. Again this is due to its effect on your circadian rythm, tricking your brain into thinking it is still day time. This reduces hormones like melatonin, which help you relax and get deep sleep.

Blue light which electronic devices like Smartphones and computers emit in large amounts is the worst in this regard.

Don’t consume caffeine late in the day. Caffeine has numerous benefits and is consumed by 90% of population a single dose can enhance focus energy and sports performance. However when consumed delete in the d caffeine stimulates are nervous system and may stop our body from naturally relaxing at night.

Caffeine can stay elevated in your blood for 6 to 8 hours therefore drinking large amounts of coffee after 3 to 4 p.m. is not recommended. especially if you are sensitive to caffeine or have trouble sleeping. If you do Crave a cup of coffee in the late afternoon or evening. stick with the caffeinated coffee.

Reduce irregular or long day time naps. While short naps are beneficial long or irregular napping during the day can negatively affect your sleep. Sleeping in the daytime can confuse your internal clock meaning that you may struggle to sleep at night. If you take regular daytime naps and sleep well, you should not worry. the effects of napping depend on the individual.

Try to sleep and wake and the consistent time. Take a melatonin supplement. Melatonin is the ki sleep hormone that tells your brain when it’s time to relax and head to bed. Melatonin supplements are an extremely popular sleep aid.

Optimise your bedroom environment. Many people believe that the bedroom environment and its setup are key factors in getting a good night’s sleep. these factors include temperature, noise, external lights and furniture arrangement. To optimise your bedroom environment try to minimise external noise like an artificial light from devices like alarm clocks, make sure your bedroom is a quite relaxing clean and enjoyable place.

You should set your bedroom temperature. Body and bedroom temperature can also profoundly affect sleep quality as you may have experienced during the summer or in hot locations it can be very hard to get a good night sleep when it is too warm.

Don’t eat late in the evening. Eating late at night meaning Italy affect both sleep quality and the natural release of HGH and MELATONIN.

Relax and clear your mind in the evening. You can take a relaxing bath or sharp. Jeet A comfortable bed, mattresses and pillow.

Exercise regularly but not before bed. Exercise is one of the best science back two ways to improve your sleep and health. it can enhance all aspects of sleep and has been used to reduce symptoms of insomnia.

How to fall asleep in 10, 60 or 120 seconds?

According the military method– relax your entire face, including the muscles inside your mouth. Drop your shoulders to release the tension and let your hands drop to the side of your body. Exhale, relaxing your chest. relax your legs, thighs and calves. clear your mind for 10 seconds by amazing a relaxing scene. if this doesn’t work try saying the words’ don’t think’ over and over for 10 seconds. within 10 seconds you should fall asleep.

“The best Bridge between despair and hope is a good night’s sleep”.