Everyone knows how important sleep is. Its quantity and quality affects our mood, health and performance level. On average, people sleep no more than seven hours a day. We put off going to bed until the last, watch TV shows in the middle of the night, finish a project that we didn’t manage to finish during working hours. And the next day everything falls out of hand, the head “does not cook”.
But if we finally give up the bad habit of going to bed after midnight, we will be able to see that healthy sleep works wonders. Eight hours of good night’s rest every day helps you think clearer and faster, look younger, get sick less often, and avoid overeating (and therefore not getting fat). The mood improves and the anxious thoughts go away.
This is not the entire list of “bonuses” that we will receive if we get enough sleep. The difficulty is only in one: how can we quickly fall asleep? Psychologist, Ph.D. Susan Haas shared simple techniques that will help you completely relax and surrender to sweet dreams.
1. GET READY FOR BED EARLY
Our bodies are not designed to function under bright lights or watch TV at night. Even if we’re just staring at a phone screen, the brain thinks it’s still day and inhibits the production of the hormone melatonin, which regulates our circadian rhythms.
Therefore, as soon as it starts to get dark, reduce activity. Find activities that are enjoyable for you to relax your body and prepare it for sleep. You can lie in the bathroom, do yoga – there are special asanas for better sleep. Have some mint tea, read a book. There is a way for everyone to calm the body and mind.
2. STICK TO A DAILY ROUTINE
The stress hormones adrenaline and cortisol are secreted according to natural cycles. Thus, the level of cortisol falls closer to midnight. However, if we continue to sit in front of the TV until three in the morning, it grows back, causing anxiety and interfering with sleep.
Going to bed and waking up at the same time will release hormones in a natural way, which will help reduce stress and anxiety levels throughout the day.
3. SLEEP IN THE DARK
As already mentioned, artificial light from lamps and gadget screens can deceive our bodies: the level of melatonin will drop if they are abused closer to night. The same effect is exerted by light from a window not covered by curtains. Therefore, the bedroom should be dark. Replace the tulle with opaque blackout curtains.
If you go to the toilet, use light lighting: do not turn on all the lights in the hallway, because it can immediately stop the flow of melatonin. Do not use nightlights in the nursery – they affect the quality of sleep, which is critical for the growth and maturation of a child.
4. EAT PROTEIN BEFORE BED
Contrary to popular belief, eating a small snack before bed is good for you. But you don’t need to eat a bun, but, for example, a small protein bar with nuts or drink a glass of milk. They aid in the production of L-tryptophan, an amino acid that is needed for the production of melatonin and serotonin.
5. GO TO BED BETWEEN TEN AND MIDNIGHT
To rejuvenate the body, traditional Chinese medicine specialists find it particularly beneficial to go to bed between 10 p.m. and midnight. Some insist that an hour of sleep during this period is equal in strength to two hours of sleep from three to five in the morning. We will wake up refreshed, even if we haven’t rested the prescribed eight hours.
Of course, it can be difficult for us to start going to bed within a certain amount of time. Some are used to sitting up until dawn and waking up in the afternoon. And for someone it is not easy to refuse the evening correspondence in the chat. Still, it’s worth at least trying to follow these helpful tips. Who knows, maybe they will become a habit, and you will start to meet the morning cheerful, fresh and full of strength.
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