6 Ways to get quality night sleep

6 Ways to get quality night sleep - Good nights sleep - at least 7 hours per night - is a must for our body. From the perspective of health and fitness, a good nights sleep can help us stay slim by helping to maintain insulin sensitivity. It also reduces the risk of colds and increase the bodys resistance to stress. A good night sleep also improves memory and brain performance. Here are six ways to get quality nights sleep, as reported by Livestrong.

1. Off lights or reduce the level of lighting at night

Lighting at night can disrupt the production of melatonin and ruin the quality of your sleep. Turn off all lights and electronic devices so that you can sleep in peace.

2. Keep your cell phone close

Radiation emitted from cell phones may increase the amount of time needed to reach the deep sleep cycle and reduce the amount of time spent in the cycle. A small study conducted in 2007, found that radiation from cell phones could actually cause insomnia and interfere with sleep quality.

3. Make your room as quiet as possible

Noise has been shown to decrease the overall quality of sleep. Difficult to fall asleep when people talk loudly or when there are disturbing noises. You can also use ear plugs so the noise does not disturb your sleep.

4. Set sleep schedule and keep to it

You need more discipline to do it, but it could not hurt to try. Wake and sleep at the same time every day, even on weekends though. Your body will not be able to establish an effective rhythm, if you do not obey the pattern.

5. Read something light for 15 minutes before bed

Avoid reading something heavy and can stimulate you intellectually. Use your time to read something light. It can make you relax and sleep soundly.

6. The quality of your mattress

Make sure that the quality of your mattress can make you sound asleep. Mattress clean condition and good quality can support your nights sleep quality.

Heres six ways to get a quality nights sleep. Remember, do not stay up and the frequency of time spent sleeping at night without good reason. Theore, a quality nights sleep affects the productivity and fitness.