Healthy and deep sleep is essential for health and well-being. You should sleep for at least eight hours, but the duration of sleep may vary depending on the individual characteristics of the body. Chronic lack of sleep threatens with memory problems, negatively affects the functioning of the brain and can cause a weakening of the immune system. To avoid this, take note of simple ways to combat insomnia that will help you improve the quality of sleep and rest.
Go to bed at the same time
Try to follow the regime — go to bed and wake up at the same time. Then you can fall asleep quickly and easily get out of bed in the morning. Important: you need to sleep at night. The production of hormones in the human body, whether we like it or not, is related to the time of day. One of the most important hormones, melatonin, is produced during sleep in complete darkness. And the peak production of this hormone falls on the interval from 23 to 2 o’clock in the morning. People who often stay up late are at risk of missing out on a key hormone. And this is fraught with serious health problems. Get in the habit of going to bed at 11pm and waking up at 7am. Over time, you will notice that this sleep pattern is comfortable and makes you feel great.
Daytime sleep won’t hurt
A short afternoon nap won’t hurt and will help rejuvenate. The main thing is that it lasts no more than 30 minutes, and ideally 20. This time is enough to “reboot”, improve performance and relieve stress. Longer sleep can lead to the opposite effect — foggy consciousness and insomnia.
Review your habits
Everyone knows that alcohol and smoking are bad habits. They negatively affect the quality of sleep. American scientists have proven that most smokers regularly lack sleep and suffer from snoring. It is enough to smoke a couple of cigarettes a day to start problems with sleep. And drinking alcohol before bed leads to a disruption of natural sleep cycles: a person quickly falls asleep, and the body immediately goes into a phase of deep sleep. At the same time, the most important cycle of REM sleep is missed, during which the body restores strength. After such a rest, a person feels overwhelmed and exhausted. Do not risk your health and give up cigarettes and alcohol at least five hours before bedtime.
Coffee — for breakfast
Avoid caffeine six hours before bedtime. Caffeine blocks adenosine receptors in the brain, which signal that the body needs rest. Therefore, caffeine causes sleep difficulties. Even if you still manage to fall asleep, the dream will be restless and superficial. Please note that caffeine is found not only in coffee, but also in tea, chocolate, cocoa, energy drinks and carbonated drinks.
Rest for the stomach: a light dinner
Try not to overeat before bed. After a hearty dinner, it is hard to fall asleep — the body must process the incoming food. Try not to lean at dinner on fatty, sweet, spicy and starchy foods. Opt for vegetable salad, turkey, seafood or lean fish. The last meal should be no later than four hours before bedtime. Over time, this will become a habit and will not cause discomfort. If hunger does not allow you to fall asleep, it is permissible to have a light snack — a glass of kefir or milk, whole grain bread or low-fat cottage cheese.
Sports help to improve sleep patterns and get rid of insomnia. But the last workout should take place four to five hours before going to bed. During this time, the body will calm down and you can easily fall asleep. Right before bed, you can do relaxing yoga or stretch. A short walk in the fresh air will also help you fall asleep quickly.
Choose a comfortable bed
Comfort is essential for good sleep. Get a spacious bed with a comfortable mattress. Choose bedding according to the season — it will be hot under a quilt in summer. Try not to sleep on synthetic bedding — it’s bad for the skin and can cause an allergic reaction. Give preference to natural fabrics — percale, satin, chintz, calico, silk or linen. Resting in a comfortable bed will be much more pleasant and beneficial.
Open the window
Get in the habit of airing out the room before going to bed, or even better, leave the window open at night. Body temperature drops during sleep, so the natural cooling process should not be hindered. Studies have shown that people who sleep with a window or window open sleep much better than those who close their windows at night. The optimal temperature for sleeping is 18–20 degrees Celsius with a humidity of 50–70%. Sleep in a cool room will be more sound, and in the morning you will wake up alert and rested.
In the room where you sleep, there should be complete silence, then the dream will be full. If your partner is snoring or there are outside noises coming from the street, earplugs are a great solution. Pharmacies offer a wide range — from silicone to polypropylene. Important: Earplugs must completely fill the ear canal. Try several models and find the ones that suit you.
Everything has its place
Seemingly harmless habits can keep us from falling asleep. If you love working in bed or watching movies, we have some bad news for you. Engaging in extraneous activities in bed increases the likelihood of insomnia several times. Doctors recommend using the bed only for sleeping. Then the body will associate the bed with sleep and you can quickly fall asleep without tossing and turning from side to side. Do not go to bed with your phone or gadgets — light from electronic devices suppresses the production of melatonin and impairs sleep. Remember that any light — from a TV or a bright table lamp — deceives the body, setting it up for daytime activity. Therefore, before going to bed, make the room dimly lit — this will help you relax and give the brain a signal that it’s time to rest.