Women health

quality  natural sleep is the most vital thing you can do for your mental health, owing to the fact that adequate sleeping gives time for your body and energy to get improved from the stress that you have suffered in the previous day and keep your mind focused during the next  day. For that reason, it is very important to have enough sleep; these steps below will guide and improve you as you deal with sleeplessness. However, inadequate sleep is associated to heart disease, diabetes, stroke and obesity.
 Good exercise
Exercise reduces sleeplessness, the more heartily you exercise, the better sleep you have. Light exercise such as walking for about 10 minutes or more a very day improves your sleeping value. It can take quite a few months of normal activity before you can experience the full sleep effects, be tolerant and focus. Exercise correct your metabolism, improves your body high temperature, and stimulates hormones.
Endeavour to exercise three hours before bedtime, exercises such as gentle stretching in the evening will do much better in making you have a better sleep.
 Step1 Valerian source
This herbal root is one of the most commonly used for better sleeping; however, some percentage of Valerian intake before bedtime can significantly be of great help for sleeplessness .This herbal root is also use as a natural treatment of  anxiety, sadness as well as menopause related problems.
Step 2 Magnesium
Magnesium is good for the brain and vital for the heart, produces limestone concentration in the human body; it is also considerable for brain task making it   easier to relax and sleep, research has demonstrated that magnesium’s relaxing effect has the ability to control the production of melatonin, which is the hormone that protect your body’s sequence.  The deficient levels of magnesium in your body may cause anxious in sleeping.
Step 3 Melatonin
Consuming melatonin before bedtime can be helpful, as a matter of fact; Melatonin has the ability to send signal to your brain that it’s time to sleep as well as focusing your attention towards that realization.
 It is good to Sleep and wake up at the same time
Sleeping and getting up at the same time each day, is a key to your body’s inner clock for sleeping. Decide a bed time when you feel tired, have enough sleep, wake up the same time it is very important.
Stay away from bright screens  
The brightness on your phone, tablet computer, laptop and TV is mostly troublesome. You can reduce the impact by using devices with smaller screens, reducing the brightness, or using light-altering software.
Stop caffeine and nicotine intake if possible
Caffeine can cause sleep problem, therefore, smoking can disrupt your sleep, more especially, smoking closer to your bedtime.
 avoid late eating at night
Haven your dinner earlier in the evening is too bad; stay away from heavy loaded foods within two hours before going to bed. Some sour foods can cause stomach problem and serious indigestion.

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