Nights with deep and restful sleep result in more energy, a stronger immune system, a better overall condition, and even a longer life. And 8 hours a night may be enough, but you’re probably not getting that number.
It seems that sleep problems are more common in women than in men. Even if you do not have babies to keep you up, the fluctuating level of estrogen depending on the period of the month may affect your sleep. There are, however, effective ways to eliminate insomnia.[adHere]
The importance of sleep
Sleep is essential for the well functioning and longevity of our body. It is not just done to pass the time faster during the night, it is a true barometer of body health.
For the brain, sleep is just as necessary as the train itself. Without sleep, the brain can not work.
This is due to the fact that sleep trains that part of the brain responsible for creativity, and throughout evolution, and by cultivating various cognitive abilities, people are beginning to feel the need to sleep to recharge their batteries.
In the brain, the brain part set the code that the mind will use in the future to reset and reset the system every night.
Moreover, sight sense for example requires a maximum cognitive concentration, which means that when you observe things around you and process them visually, the brain is 100% dedicated to this process. And this does not stop here because in order to truly process the information and to memorize it, you need a time when you are not looking at anything, so you have to sleep or meditate with your eyes closed.
Tips on improving your sleep
Read the following 20 tips for sleeping better each night and choose at least some of those that fit you.
Imposing a sleep program to respect is a good idea. Go to bed at the same hour at night and wake up at the same time in the morning. Even on weekends. Regular sleep will also balance your biological clock.
The Sleep Log
Keep a diary in which you’ll write for 2 weeks about your daily activities and how your sleep at night was. What time did you put in bed, how long did you get to sleep, etc.
So you will know how and why your sleep fluctuates and what you have to change.
Smoking causes insomnia
Quit smoking. Nicotine is an exciting nervous system and keeps you awake at night, not to mention the other harmful effects.
Antidepressants drive away the sleep
Beware of drugs! Some may affect your rest, especially the antidepressants and medicines for a high blood pressure. Ask your doctor if they affect this important aspect of your life, that the sleeping is.
When the physical activity induces or removes sleep
Do physical activity but not 4 hours or less before bedtime. Cardio or aerobic exercise will put your blood in motion and keep you awake for 4 hours, at least.
You will easily fall asleep if doing physical activity with more than 4 hours before bedtime.
Without caffeine after 14:00
Give up caffeine after 14:00, even if you feel sleepy. Here comes coffee, tea, and cola.
Caffeine is a stimulant that comes out of your body in about 8 hours.
Thoughts of night, the main enemy of sleep
Make a plan. The main reason why many do not fall asleep at night is that they are grunted by a problem.
Think of a plausible solution and write it down. Tomorrow morning you will know what to do. Do not lose your precious sleep, worrying.
Relaxation is mandatory before you sit down in bed
Give yourself time to relax. You can not fall asleep instantly at the push of a button. You have to start slowly to disconnect from daytime problems, take a relaxing bath, read a little book, and then lie quietly in bed.
Milk ‘Yes’, alcohol ‘No’!
Drink a small glass of milk, not a martini, before bedtime!
As the level of alcohol in the blood drops, your body wakes up. If you drink at dinner, drink the last glass with at least 2 hours before bedtime.
Light foods before sleep
Serve a snack that combines carbohydrates with calcium or protein. This will stimulate the production of serotonin, which is a hormone that relieves you.
You can taste a slice of whole bread with lean cheese, a fiber yogurt, and a whole grain or whole grain milk.
Ambient music attracts sleepiness
Listen to relaxing music to disconnect from everyday problems.
Sleeping and low temperatures
Keep a lower temperature. When the body feels the cooler coats, the temperature of the body automatically decreases and melatonin hormone is produced, which is the hormone responsible for inducing sleeping.
Ventilated air, the secret to a good night’s sleep
You can go for a air conditioning device or a ventilator, especially if you are at menopause.
Aromatherapy combats insomnia
Turn to aromatherapy and use a room spray with calming properties. The aromas recommended for relaxation and sleep are lavender, muscat, and ylang-ylang.
Use devices that emit special sounds to bring you to a sleep state. Set the sound that you like the most and block other sound disturbances coming from home or outside.
The darkness in the room and the rest
Close any light source. Light is a powerful signal for your brains to be awake.
Friends of man, enemies of sleep
Sleep without house pets in the room or in bed. Cats are active at night, dogs can bark, or even breathe more gaudy and wake you up.
Pillow, an important factor in rest
Check the pillow. Anatomical, antiallergic ones are indicated. You must keep your head up to the height at which your neck is straight and not flexed or raised.
Deep breathing for a deep sleep
Breathe deeply. We recommend a technique designed to slow down the heart rate and relax:
- inspire 5 seconds
- take a 3 second break, then exhale for another 5 seconds
It begins from 8 repetitions and increases every night to a set of 15 reps.
The best tip for insomniacs
If in 15 minutes since you are in bed and can’t sleep, it means that you are agitated and you get cramped.
You can light a small light (your smartphones screen is enough) and read a book until you feel like you’re quiet enough, mentally and spiritually, to fall asleep.