Especially those who live a stressful life know how difficult it can be sometimes to get a good night’s sleep. Although it is not possible to magically eliminate the sources of stress in our lives, it is in our hands to achieve a quality sleep despite everything. Here are ways to help you sleep better.
Sleep is one of the factors that have the most impact on our health. According to a study, insufficient sleep is eighty-nine percent in children and 55 percent in adults. causes obesity.¹ According to some other studies, sleeping seven to eight hours each day reduces the risk of heart attack and Type 2 Diabetes.²³
As you can see, proper sleep should be one of your top priorities if you want a healthy life. We are here to help you with this. improves sleep quality We have compiled a list of known methods. Let’s take a look at this list together.
Ways to sleep better:
Set a sleeping pattern and stay tuned:
Sleeping no more than eight hours a day is the healthiest for humans. The minimum recommended amount is at least seven hours a day. In other words, adjust your sleep pattern according to these hours. After determining the order, try not to disturb this order by doing what is difficult for many people. The main reason why most people can’t sleep is on weekdays and weekends. at different times is sleep. Try to minimize the difference by taking this into account.
Although it is very important to be consistent in your sleep pattern, if you cannot sleep in the first ten to twenty minutes after going to bed, do not force your body. Because after twenty minutes, it becomes difficult to sleep because of the anxiety of not being able to sleep. In such a case, it is like leaving your bedroom and reading a book or listening to music in a different room of the house. won’t require you to look at a screen do an activity. When you feel tired again, you should try to sleep.
Create the right environment for sleep:
The conditions of the room you sleep in are one of the factors that play the biggest role in getting a good night’s sleep. The environment you choose for sleep cool, dark and quiet should be. Even if you are not sensitive to light under normal conditions, exposure to light negatively affects sleep quality. You can minimize the light entering your room by using blackout curtains. You can also use a fan, a fan to cool the room, and earplugs to cut out noises from the environment.
Reduce your daytime naps:
Sleeping for a long time instead of succumbing to that sweet tiredness that comes during the daytime and taking a nap makes it very difficult to sleep at night. In case you decide to take a nap that it doesn’t take more than half an hour be sure. At the same time, if there is a little time left for you to sleep, instead of taking a nap, prefer to stand a little longer and go to sleep directly.
Move more during the day:
Although exercise is beneficial in many ways, its contribution to quality sleep is perhaps one of the biggest of these benefits. Studies show that exercise has a great effect on solving insomnia. Even severe insomnia According to a study done on people who take medication, exercise provides more results than most drugs.
However, there is something to be aware of when exercising. Exercising close to bedtime makes it harder to sleep. This is because exercise has a stimulating effect on the body. secreted during exercise adrenaline hormone It causes alertness and makes it difficult to sleep.
Watch what you eat and drink:
Going to bed hungry or overly full has negative effects on sleep. You can get rid of the feeling of excessive satiety by not consuming large portions a few hours before going to sleep. However, remember that you should not try to sleep while hungry. Being hungry so as not to go to bed full go at least as harmful. Therefore, when hunger is felt a short time before sleep, we only need to snack enough to suppress our hunger.
Increase the amount of sunlight you get during the day:
Our body has a biological clock called the circadian clock. This clock has a huge impact on our brain activity and body. It is also effective in the management of our hormones, so when it’s time to sleep sending signals to our body. Getting enough sunlight during the day also naturally regulates our sarcadian clock.
If you don’t have a life rhythm that can get sunlight, don’t worry. Burning brighter than an ordinary light bulb, although not as much as natural sunlight with an artificial light source You can also keep your circadian clock under control. If you adjust the amount of light you receive during the day correctly, it is even possible to shorten the time you fall asleep.
Consume caffeine earlier in the day:
There are people around us who can’t start the day without coffee or tea. Although this habit may seem out of place according to some, it is actually about waking up. from their caffeine because they are very effective. Although the amount of caffeine in tea is very small compared to coffee, there is enough caffeine in it to keep you fit.
Yes, there are benefits of caffeine consumption when you just woke up, but this consumption should be done until a certain hour. Because caffeine consumed close to sleep prevents the body from relaxing by stimulating the nervous system. How much should caffeine consumption be limited to? Caffeine, six to eight hours remains in the blood. Therefore, it is necessary not to consume beverages such as coffee at least six hours before going to sleep.
Get checked if you have a sleep disorder:
Not being able to sleep or waking up prematurely during sleep and not returning to sleep is not something to worry about, as long as it’s occasional. However, if you cannot find a solution to your insomnia despite doing everything you can, consult your doctor. Sleep apnea You need to find out if you have a similar ailment or not.
Here we come to the end of our article, where we list what you can do for a better sleep. If about sleep if you are a troubled person We hope that you will have a smoother sleep experience after following the suggestions in our article. As we said at the beginning of the article, if you want a healthy life, do your best to sleep efficiently.