If you have difficulty falling asleep at night or feel tired and limp during the day, this can affect the quality of your life. Fortunately, there are some tips and tricks that can help you to sleep better. Here are some scientifically supported recommendations:
- Create a routine: Your body is a master of habit and creating a bedtime routine can signal your body when it is time to relax. Try to go to bed and get up every day at the same time.
- Avoid stimulating substances: Caffeine and nicotine can remain in the body for hours after eating and disturb sleep. Try to avoid caffeine at least 6 hours and nicotine 2 hours before going to bed.
- Reduce alcohol consumption: Alcohol can help fall asleep, but it can also disturb sleep and impair the quality of sleep.
- Create a pleasant sleeping environment: A cool, dark and quiet space is ideal for a good sleep. Make sure you have a comfortable mattress and pillows and that your bed linen is comfortable.
- Avoid blue light: Blue light that is broadcast by electronic devices such as smartphones and tablets can reduce the production of melatonin, a hormone that is important for sleep. Avoid looking at these devices at least an hour before going to bed.
- Relax before going to bed: Try to relax by reading a book, taking a hot bath or doing relaxation exercises such as yoga or meditation.
- Pay attention to your diet: Eat dinner, but avoid serious meals before going to bed. An empty or overcrowded stomach can disturb sleep. In addition, a healthy diet can improve sleep as a whole.
- Regulate the temperature: A cool room usually promotes sleep. The optimal Room temperature For sleeping is between 15 and 21 degrees Celsius.
- Reduce stress: Stress and fear can disturb sleep. Try relaxation exercises or discussion therapy to reduce stress.
- Consult a doctor: When your sleep problems last, speak to a doctor. Sleep disorders can be a symptom of other health problems that need to be treated.
These tips can help to achieve better sleep quality. Good night's sleep is essential for optimal health and a better life. Give your body the rest he needs and follow these tips to restart and wake up as well every morning.
Sources:
- https://www.sciencedirect.com/science/article/abs/pii/S2352721819301056
- https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html
- https://sleepeducation.org/healthy-sleep/healthy-sleep-habits/
- https://link.springer.com/article/10.1007/s11325-020-02238-3
- https://www.sciencedirect.com/science/article/pii/S2352250X18302719
- https://www.mdpi.com/1660-4601/17/8/2677
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3805807/
- https://www.sleephealthfoundation.org.au/pdfs/CaffeineAlcohol-0713.pdf
- https://www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep
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