13 ways to sleep well and get enough sleep

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TOWhat should be the temperature in the bedroom? What products are better to refuse in the evening and what to do half an hour before bedtime?

18 ° C – ideal for sleeping

According to American National Sleep Association, the ideal temperature in the bedroom is 18 ° C. Ventilate the room before bed and do not turn on the heating to the maximum. At night, the body temperature drops, if you raise it artificially (heat the room too much or use pastels that accumulate heat), natural sleep will be disrupted, you will often wake up and turn around during sleep. This is especially true during menopause due to frequent hot flashes.

Take a bath or shower an hour before bed

When you go to bed, your body temperature will drop and you will fall asleep faster. This trick is good when traveling, you will get better sleep.

Coffee before lunch

Caffeine affects the body for about 8 hours. Drink the last cup before 2:00 pm to help you fall asleep in the evening. The same goes for alcohol. At first, after a glass of wine, you want to sleep, but after that alcohol will only disrupt the phase of REM sleep. The best option is herbal (chamomile) tea.

Cotton bed linen

Choose long staple 100% cotton bedding. It’s thin, breathable (unlike polyester, flannel and knitwear) and keeps you cool.

Exercise stress

Exercise helps even people with chronic insomnia. This is the result of research Office of the US Institute of Neurobiology and Psychology… You don’t have to practice right before bed. A cardio workout in the morning or afternoon is also a good option. In the evening, take a long walk or swim in the pool.

Stick to sleep

As difficult as it may be, try to go to bed and wake up at the same time. Even on weekends. Your brain will function normally asleep and awake, and you will fall asleep faster and sleep soundly at night.

Don’t eat before bed.

Food stimulates digestion and disrupts sleep. Especially harmful are meat, dark chocolate (contains caffeine), tomatoes (increase acidity), curry for dinner can cause heartburn.

30 minutes stress-free

Relax as much as possible half an hour or an hour before bed. This means no emails, work correspondence, noisy videos on youtube or on TV. Dim the lights, read a book, or do a light stretch. It relieves tension, blood pressure and heart rate.

Essential oils

Oils of orange, rosemary, basil, fennel cope with chronic insomnia. Fir, anise, lavender relieve tension and irritability. Add a couple of drops of oil to the bath, drip it onto the corner of a pillow, or light an aroma lamp.

Take your medications carefully

Beta blockers, which lower blood pressure, can cause insomnia. Some antidepressants (serotonin reuptake inhibitors) also interfere with sleep quality. Check with your doctor before taking medications.

Straight neck and spine during sleep

Keeping your neck and spine in alignment will help avoid tension and cramps. The neck should not “roll back” or be lifted. If you like sleeping on your stomach, ditch the pillow altogether.

Stay in bed if you can’t sleep

If you are not worried about being unable to sleep, stay in bed and try to relax. If you feel uncomfortable, get up and massage your feet in dim light or do some quiet yoga.

Don’t sleep with animals

Dr. John Shepard from Mayo Clinics in the USA (the largest private medical center in the world) found that 53% of its animal owners did not sleep well at night. Try to ensure that your pet has its own sleeping place.

Text: Yulia Kozoliy

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