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 Healthyinfo 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
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
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
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
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.