Scientists estimate that people spend about a third of their lives in sleep. But why then do we not get enough sleep and constantly feel tired? It turns out that some of our habits are to blame.
MedAboutMe tells you what you need to do during the day to sleep soundly at night.
1. Wake up at the same time
It’s not as important to go to bed at the same time as it is to wake up. Each person has their own internal clock, which works like an alarm clock if they stick to the schedule of falling asleep and waking up.
There is no point in basking in bed longer if the internal alarm clock has worked and is calling you to get up. Oversleeping is just as bad for your health as not getting enough sleep.
2. Drink more water
The rule of eight glasses of clean water a day has not been canceled! If your body is sufficiently hydrated, your metabolism works better and you are more active and productive throughout the day. While the lack of moisture makes a person yawn and walk like a sleepy fly. In addition, moisture deficiency is a common cause of headaches in the morning.
Drink plenty of water throughout the day and limit your water intake a couple of hours before bedtime, otherwise the need may interrupt your sleep.
3. Time your caffeine intake
Everyone knows that drinking coffee before bed is a bad idea. But some experts believe that drinking coffee right after waking up is also not very good. Not only can caffeine on an empty stomach cause problems with the gastrointestinal tract, but it can also increase the level of the stress hormone cortisol in the body. It is better to drink coffee 1–1.5 hours after waking up and be sure to have a refreshment beforehand.
But the last cup of caffeinated drink should be 5–6 hours before bedtime. Caffeine takes a long time to digest, so it’s best not to risk it.
There are people who are very sensitive to caffeine, therefore, its “side effects” are more pronounced for them.
4. Practice physical activity
Regular cardio training helps a person fall asleep faster and enjoy deeper and more restful sleep. Therefore, it is very useful to go to the gym 2–3 times a week, run in the morning or swim in the pool in the evening. The main thing to remember is an important rule: no intense training an hour before bedtime!
A 2019 review of research found that regular exercise is associated with a reduction in the amount of time it takes adults to fall asleep.
5. Limit the duration of the siesta
Many people find it difficult to be productive throughout the day if they don’t have time for breaks and short naps. It is not for nothing that siesta is practiced in Italy.
But if you get more than 30 minutes of daytime sleep, it can deprive you of a good night’s sleep. Experts Mayo Clinic It is recommended to plan a siesta as early as possible (in the afternoon, not in the evening) and carefully monitor its duration.
Do you know what “sleepy” traditions exist in different parts of the world? We have collected the most interesting of them in the material “12 sleep habits from around the world”!
6. Eat foods for sweet dreams
There are foods that act like a “sleeping potion”. For example, juice from tart cherries, according to the findings of scientists, helps to quickly plunge into the Land of Dreams and sleep better. And Greek yogurt, a source of calcium and tryptophan, helps you get enough sleep.
Foods containing magnesium and potassium are also useful. They perfectly relax, relieve stress and give peace of mind. So, bananas and almonds can be great allies in the fight against fatigue.
7. Breathe fresh air more often and more
Even a morning walk can make a huge difference! While walking at a leisurely pace on a warm, fine day, the level of endorphins hormones in the body, which are responsible for a good mood and work productivity, increases in the body. They also help to be more alert and focused during the day, so that routine tasks are performed better and faster.
And having worked hard during the day, a person, as a rule, sleeps better at night. But if this is not enough, a short walk 1–1.5 hours before bedtime will save you.
8. Stop watching thrillers before bed
Exciting blockbusters and horror films are not worth watching right before bed. They excite the nervous system, and then it becomes more difficult to fall asleep.
“But there is another danger — exposure to the blue light that your gadgets emit. A certain wavelength disrupts your body’s biological clock,” says MD, board-certified sleep therapist. Ilene Rosen.
Specialists American Academy for sleep Medicine (AASM) It is advised to put away gadgets and turn off the TV at least 30 minutes before bedtime.
9. Create a favorable environment in the room
“Your body’s circadian rhythms correlate with your body temperature,” MD says Ilene Rosen. Right before bedtime, the body temperature drops slightly and the person falls asleep.
If you lower the auxiliary heating indicator, you will cool your room and your body and thus signal to your brain that it is time to sleep.
10. Practice bedtime rituals
A person with a difficult, busy schedule can find it difficult to calm down before bed and fall asleep. Work problems do not give rest, and thoughts rush through my head like a whirlwind. The best way to deal with this is to create your own sleep rituals.
This could be taking a bubble bath or shower, changing bedding, filling a room with pleasant incense, or simply reading a book or pursuing a hobby. Anything that calms the mind will eventually calm the body and the person will fall asleep.
11. Talk to a subject matter expert
M.D Ilene Rosen says that people came to her appointments who said: “I have not slept normally for more than 15 years.” They thought it was something they should accept and live with. But you don’t have to put up with insomnia.
If your sleep is poor, at least 3 nights a week, and this continues for three months, it can be assumed that you have chronic insomnia. The best way to say goodbye to her is to contact a specialist.
Sweet dreams to you!
Alexander Kohenderfer, neurologist, FSCC FMBA of Russia
Sound and healthy sleep is the key to good health and good spirits, but now many people suffer from sleep disorders. The most common problem is difficulty falling asleep. Due to the fatigue accumulated during the day, excessive nervousness or anxiety, emotional overexcitation before the upcoming events, it is often quite difficult to fall asleep. There are several tips to help you fall asleep faster.
So, an evening walk in the fresh air will enrich the body with oxygen and restore mental strength, will have a relaxing effect and help to rethink the information received during the day, which will help you fall asleep quickly. After a walk, it is recommended to drink warm herbal tea with chamomile, lavender, lemon balm or mint.
At least an hour before bedtime, you must stop using various gadgets. It is better to replace social media monitoring with reading a book or listening to relaxing music. It is best to fall asleep in a cool room, so you should ventilate the room before going to bed, the optimum temperature for the bedroom is 18–20 degrees. At the same time, it is desirable that the room be completely dark.
Before going to bed, it is worth taking a warm bath or shower, this will allow the body to relax and overcome the accumulated fatigue. Lying in bed, you can do simple breathing exercises: put one hand on your chest and the other on your stomach, take a few slow deep breaths through your nose and full exhalations through your mouth, you need to focus on the sound of breathing. The exercise should be performed within 5 minutes.