When was the last time you real­ly slept? It must have been a very long time ago. But if you start fol­low­ing the rec­om­men­da­tions from Med­AboutMe right now, you will be able to ful­ly relax today. Try it!

Tip 1: Take care of melatonin synthesis

Mela­tonin is the sleep hor­mone. How well we sleep and whether we can get enough sleep depends on its amount in the body. It is pro­duced by the body itself, but some of our habits inter­fere with this process. So, experts came to the con­clu­sion that the blue light emit­ted by gad­gets sup­press­es the syn­the­sis of mela­tonin and spoils dreams.

What to do? Stop using gad­gets at least an hour before bed­time. But if you can’t, try to look at the screen from a dis­tance of at least 35 cm, so the side effect of blue light will be neu­tral­ized. Or down­load an app that changes the amount of blue light your smart­phone emits.

Tip 2: Skip desserts late at night

Tip 2: Skip desserts late at night

Foods high in sug­ar cause an instant spike in blood glu­cose, which keeps the body awake and sleep deprived. It is espe­cial­ly dan­ger­ous to snack on sweets at night.

What to do? Feed your inner sweet tooth with a glass of milk. “Dairy prod­ucts are rich in tryp­to­phan and amino acids, which stim­u­late the pro­duc­tion of sero­tonin and mela­tonin, which help to sleep peace­ful­ly and sound­ly,” says sleep expert. Chire­al Shelow. “A cup of herbal tea can also help you relax as it is a nat­ur­al seda­tive.”

Tip 3: Don’t try to “jump” into sleep

I want to instant­ly fall asleep as soon as my head touch­es the pil­low, but in life every­thing turns out dif­fer­ent­ly. The body needs time to fall asleep. And the more a per­son cares about his health, the short­er this time.

What to do? “At least 30 min­utes before bed, take a bath, read a book, dim the lights, or light can­dles. Cre­ate a relax­ing envi­ron­ment so that the body pre­pares for going to bed,” advis­es a sleep expert Cire­al Shelow.

On a note!

White noise helps some peo­ple fall asleep. But there are also pink, red, brown, pur­ple, gray and oth­er nois­es, and all of them can be used for the ben­e­fit of your health. How they work, we told in this arti­cle.​

Tip 4: Try to avoid hypnotic jerks

Tip 4: Try to avoid hypnotic jerks

Sure­ly you have heard that you need to go to bed and wake up at the same time. It is this tac­tic that is the key to well-being and sleep.

The human body lives accord­ing to its own bio­rhythms, vio­la­tion of them leads to a dete­ri­o­ra­tion in the qual­i­ty of sleep or even to insom­nia.

“Lack of a clear sleep-wake sched­ule can cause a strange feel­ing of falling as you drift off to sleep,” sleep expert warns Cire­al Shelow. This state is called a hyp­not­ic jerk.

What to do? Cre­ate your own sleep and wake sched­ule, but make sure you get at least 7–8 hours of sleep a night.

Tip 5: Don’t put off sleep until later

When a per­son final­ly comes home from work, fin­ish­es doing house­hold chores and he has a free minute for him­self, I want to relax as much as pos­si­ble — read the news, watch a few episodes of your favorite TV series or chat with friends. But if you do this every day, falling asleep every time will be more and more dif­fi­cult.

What to do? To sleep well and get enough sleep, you need to try to go to bed on time, get­ting the rec­om­mend­ed hours of sleep. No rest is worth the tor­ment of the next morn­ing, caused by a break­down and bad mood due to lack of sleep.

Tip 6: Wake up with natural light

Part the cur­tains before bed or pull up the blinds so that the sun­rise can bring light into your home. Nat­ur­al sun­light helps to wake up alert and active, pro­motes the prop­er pro­duc­tion of hor­mones respon­si­ble for well-being.

What to do? If bright illu­mi­na­tion out­side the win­dow or city lights make it dif­fi­cult to sleep, con­sid­er pur­chas­ing a lamp that imi­tates the sun­rise. It can be turned on by an alarm, fill­ing the room with the illu­sion of nat­ur­al light. It will be espe­cial­ly use­ful for those who get out of bed very hard in the morn­ing.

On a note!

Some med­ica­tions that a per­son must take dai­ly can cause sleep dis­tur­bances. These include, for exam­ple, anti­de­pres­sants and cer­tain med­i­cines for hyper­ten­sion.

If you sus­pect that this may be the cause of bad dreams, write down on a piece of paper all the drugs you are tak­ing and con­sult your doc­tor.

Tip 7: Do morning exercises

Tip 7: Do morning exercises

If you’re a night owl, the idea of ​​doing a morn­ing work­out may sound impos­si­ble. But it has many advan­tages. Spe­cial­ists from Appalachi­an State Uni­ver­si­ty con­duct­ed a study and con­clud­ed that adults who exer­cised in the morn­ing slept bet­ter and longer than those who exer­cised lat­er or did not exer­cise at all.

What to do? Start with morn­ing exer­cis­es and aim for a total of 30 min­utes of exer­cise per day. Accord­ing to stud­ies, this is enough to sleep sound­ly and wake up refreshed.

Tip 8: Improve your bedroom decor

The bed­room is the place in the house where we spend most of our lives. There­fore, it is rea­son­able to cre­ate such con­di­tions in it so that the rest takes place as effi­cient­ly as pos­si­ble.

What to do? First of all, try to get rid of pos­si­ble aller­gens. To do this, change your sheets at least once a week and con­sid­er whether or not to cud­dle with your pet. Per­haps it should be moved a lit­tle fur­ther, to a place next to the bed?

If you are con­stant­ly cold, invest in cot­ton bed­ding. It retains heat bet­ter. Put warm socks near the bed and put them on before going to bed if your feet are cold.

Pay atten­tion to the lifes­pan of pil­lows, blan­kets and mat­tress­es. Are they doing their job or do they need to be replaced? Most experts are sure that the “life span” of a mat­tress is 9–10 years.

Tip 9: Try Aromatherapy

Cer­tain scents in your bed­room are anoth­er effec­tive way to sleep bet­ter every night. To use them, it is not nec­es­sary to buy a spe­cial aro­ma lamp or dif­fuser, it is enough to use impro­vised means.

What to do? Take a hand­ker­chief or paper nap­kin and apply 2–3 drops of laven­der, chamomile or ylang-ylang essen­tial oil on it. These fra­grances evoke dreams. And put the per­fume sam­ples by the bed.

On a note!

Some experts advise get­ting out of bed if you can’t fall asleep with­in 15 min­utes. But MD, sleep expert Lisa Shiv­es rec­om­mends not to rush: “If you feel good and calm in bed, con­tin­ue to lie. Try relax­ation tech­niques. And if lying down for a long time caus­es stress, get up and do some­thing else.

Tip 10: Breathe deeply

Tip 10: Breathe deeply

This tech­nique helps low­er your heart rate and high blood pres­sure and help you fall asleep eas­i­ly and quick­ly. She is rec­om­mend­ed to prac­tice to her patients by a clin­i­cal psy­chol­o­gist, Dr. Michael Breus.

What to do? Inhale slow­ly for 5 sec­onds, then hold your breath for 3 sec­onds and exhale for 5 sec­onds. Repeat the exer­cise 8 times.

Sweet Dreams!


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