10 tips from somnologists for sound and healthy sleep
10 tips from somnologists for sound and healthy sleep
How long have you slept soundly? Maybe it was a long time ago. However, if you start to follow the recommendations from MedAboutMe right now, you will be able to fully relax today. Try it!
Tip 1: Ensure melatonin production
Melatonin is the hormone that helps people sleep. From its level in the body depends on the quality of sleep and the possibility of a full rest. Our body makes melatonin itself, but some habits can interfere with this process. For example, scientists have found that blue gadget light suppresses melatonin production and degrades sleep quality.
What to do to sleep? Try not to use gadgets at least an hour before bedtime. If this is not possible, keep your smartphone at least 35 cm away from your eyes to reduce the negative impact of blue light. You can also install an app that adjusts the amount of blue light coming from your device.
Refuse desserts late at night
Sugar-rich foods cause an immediate surge of glucose in the blood, keeping the body awake and preventing good sleep. It is especially dangerous to snack sweets at night.
What to do? Feed the inner sweet tooth by drinking a glass of milk. "Dairy products are rich in tryptophan and amino acids, which stimulate the production of serotonin and melatonin, helping to sleep well and quietly," says a sleep expert. 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 immediately fall asleep as soon as my head touches the pillow, but in life it turns out differently. The body takes time to fall asleep. And the more a person takes care of his health, the shorter this time.
What to do? "At least 30 minutes before you go to sleep, take a bath, read a book, dim the lights or light the candles. Create a relaxing environment to prepare your body for going to sleep," the sleep expert advises.
Avoiding Sleep and Sleep Problems
Many people know that it is important to go to bed and get up at the same time. It helps you feel good and get enough sleep.
Each person has his own internal biorhythms. These rhythms can lead to poor sleep quality or even insomnia.
A sleep expert warns that not having a clear sleep and wake schedule can cause people to feel as though falling asleep. This condition is called a hypnotic jerk.
What to do? Create your own sleep and wake mode, but do not forget that the night rest should last at least seven to eight hours.
Don't put off sleeping for later
When a person comes from work or finishes household chores, he wants to rest. This often includes reading news, watching TV series, or chatting with friends. However, doing so every day will make it more difficult to fall asleep over time.
What should be done?
To sleep well, try to go to bed on time and get the recommended amount of sleep. No entertainment is worth it to suffer from fatigue and bad mood due to not falling asleep the next morning.
Wake up in the natural light
Before going to bed, pull the curtains open or lift the blinds so that the morning sun can light up your room. The natural light helps to wake up up up fresh and energetic, and also contributes to the production of the right hormones that affect the state of health.
Tip: If the window is too bright from street lights or illumination, consider purchasing a lamp that simulates dawn. It can be automatically activated by an alarm, creating the illusion of morning light. This lamp is especially useful for people who have difficulty getting up in the morning.
Practice morning exercise
If you're an owl, the idea of a morning workout might seem impossible. But there are many advantages to this. Studies have shown that adults who exercise in the morning sleep better and longer than those who train later or do not exercise at all.
Start with morning gymnastics and strive to perform exercises for 30 minutes every day. This is enough for a good sleep and a good awakening, according to the research.
Improve your bedroom environment
The bedroom is where we spend most of our time. Therefore, it is reasonable to create conditions in it for the most effective rest.
What can be done? First, get rid of possible allergens. Change sheets at least once a week and think about whether to sleep with a pet. Maybe it's better to move it to a place next to the bed?
If you get cold all the time, invest in cotton bedding. It retains heat better. Place warm socks near the bed and put them on before bedtime if the feet are cold.
Check the life of pillows, blankets and mattress. Are they performing their functions or need to be replaced?
Try to breathe deeper
This technique lowers heart rate and blood pressure, making falling asleep easier. Clinical psychologist Dr. Michael Breus recommends that people do this exercise regularly.
How to act? Inhale slowly for five seconds, then hold your breath for three seconds and exhale for five seconds. Repeat this cycle eight times.
