Lower the temperature

How to improve sleep

Bad sleep has a negative effect on learning, work, memory functioning, mood and emotions. What to do in such a situation? First of all, do not despair, but try to take advantage of these tips that will help improve sleep..

1. Lower the temperature

A person’s body temperature changes when he falls asleep. In the body it decreases, and in the arms and legs it rises. If the room is hot, it’s difficult to sleep. Make sure that the house in the evening was from +15 to + 23 ° C. At the same time, everyone has personal preferences, choose the ideal indicators for yourself.

A warm shower will also change the temperature of the body. The body will relax and begin to cool abruptly when you leave the bathroom, and the brain will receive a signal that it is time to fall asleep.

2. Use a special breathing technique

The breathing technique “4-7-8” is a simple but powerful secret that will allow you to calm down and relax. It will also help to tune in to sleep, as it will slow down the nervous system. Practice the technique at any time when you want to overcome personal experiences or cope with a stressful situation:

1. Place the tip of the tongue over your upper front teeth.
2. Exhale fully through your mouth and make a loud sound..
3. Close your mouth and inhale through your nose, counting up to four in your mind.
4. Hold your breath and mentally count to seven.
5. Open your mouth and exhale completely, making a loud sound and silently counting to eight.
6. Repeat this cycle at least three more times..

3. Follow the schedule

The body has its own regulatory system – the circadian rhythm. The internal clock sends signals to the body that you need to stay awake and in the same way give signals that you need to sleep. Awakening and sleeping at the same time helps to create an accurate biological schedule..
As soon as the body adapts to the schedule, it will become easier to fall asleep in a short time. Sleep for 7-9 hours every night – this is the optimal duration of rest for adults. Also give yourself a break before you go to bed. Half an hour or an hour of relaxation will help prepare for the night.

4. Use light and darkness at the right time.

Light affects the body’s internal clock, which regulates sleep and wakefulness. Improper light exposure leads to rhythm disturbance. Lack of lighting stimulates the production of melatonin, an important hormone for sleep. That is why in the dark, a person experiences a feeling of drowsiness. For example, with the arrival of winter, the day becomes shorter, it is dark in the morning and it is harder for us to get up.

During the day, you must visit under the influence of sunlight or an artificial light source. And at night, use blackout curtains, turn off the nightlight and electronic devices so that the room is dark. So, the body will not mix up when it needs to sleep, and when to stay awake.

5. Do yoga and meditation.

Yoga is a technique of proper breathing and special body movements that contribute to the release of excess energy. Meditation – increases the level of melatonin and helps the brain reach a state where sleep comes faster. Mindfulness, during exercise, helps to keep the focus of attention on the present, which means you will not worry about tomorrow or past mistakes.

Meditation Apps:

• Headspace: Guided Meditation (For IOS and for Android).
• Meditation and Sounds by Verv (For IOS and for Android).

6. Do not look at the watch

Many people, unexpectedly waking up at night, often watch the time and worry that falling asleep quickly again fails. Such a “watch” for the clock is characteristic of those suffering from insomnia or predisposed to it. Remove the watch from the wall in the bedroom, and do not check the phone every 10 minutes. Try to relax and not think about time.

7. Eliminate daytime sleep

Regular long daytime sleep (two hours or more) leads to worsening night sleep or even deprives it at all. One study showed that older people, who often sleep during the day, are not only poor at night, but also more prone to depression, a tendency to be overweight.

If you sleep a lot during the daytime, try either to completely abandon this practice, or reduce the process to 30 minutes.

8. Watch what and when to eat.

The food you eat before bed affects it. High carbohydrate meals are detrimental to a good night’s rest. Even if you fall asleep quickly, it won’t be good night..

Include more fats (nuts, cheese, cottage cheese) in your diet. If you still want to eat carbohydrate foods, do it four hours before you go to bed.

9. Listen to relaxing music

Music can significantly improve sleep. Researchers have found that people fall asleep more easily if they listen to calm songs for 45 minutes before going to bed.

Use the special application for healthy sleep Relax Melodies: Sleep Sounds (for IOS and for Android) It has relaxing melodies, the sounds of nature, the urban environment, white noise. You can add your own tracks and combine, for example, birdsong with the sound of the forest or the sea.

10. Do the exercises in the afternoon

Physical activity is good for sleeping. Exercises increase its duration and quality, increasing the production of serotonin in the brain and lowering the level of cortisol, stress hormone.

It is important to maintain a moderate-intensity workout regimen and not overdo it. Overexertion leads to poor sleep. The time you exercise also matters. Work in the morning to improve sleep..

11. Sit back

The presence of a comfortable mattress and bedding has a positive effect on the depth and level of sleep. A medium hard mattress eliminates muscle discomfort. The quality of the pillow affects the neck and head temperature. Orthopedic pillows that have a memory effect are better than feather pillows. A heavy blanket reduces stress. Choose comfortable sleepwear made from a fabric that helps keep you comfortable throughout the night..

12. Disconnect electronic devices

The use of electronics late at night has a terrible effect on sleep. You watch TV, correspond in messengers, study social networks and as a result fall asleep with great difficulty. Turn off all gadgets and remove them from the bedroom to create a quiet place to rest, free from distractions.

13. Try aromatherapy

Aromatherapy is the use of essential oils that are recommended for people with high levels of anxiety. They promote relaxation, and soothe nerves. Just put the aroma lamp in the bedroom.

To improve sleep, use these oils:

• Lavender
• Cedar
• Black cumin
• Orange
• Ylang Ylang
• Incense
• Bergamot
• Mint

14. Keep a diary

Some people have difficulty falling asleep because their thoughts continue to run in circles. To eliminate this, record events that happened to you during the day. Try to focus on the positives. This will create a state of gratitude, happiness, reduce stress and, as a result, help improve sleep. Focus not only on positive events, but also on your feelings about it..

15. Limit Caffeine

Caffeine is used everywhere. It fights fatigue and stimulates mental activity. It can be found in food and drink, whether hot chocolate, coffee, soda or energy.

Unfortunately, caffeine has a devastating effect on sleep. Although its influence is individual, it is recommended to refrain from it 6 hours before you go to bed.

Drink soothing teas:

• Green tea with mint
• Valerian and hop tea
• Tea of ​​five herbs (lemon balm, lavender, thyme, oregano, mint)
• Peony and honey drink

16. Adjust your sleeping position

There are three main poses: on the back, on the stomach, and on the side. Traditionally, it was believed that sleeping on the back is the best of all, but it turned out that such a position leads to obstruction of the respiratory tract, the development of apnea and snoring. Of course, personal preferences play an important role in choosing a sleeping position, but the side pose is the most convenient and comfortable..

17. Read

Reading will help improve sleep and discard unnecessary thoughts. At the very least, it contributes to prolonged childhood sleep. However, it is important to understand the difference between an e-book and a traditional version. E-books emit light, which reduces the secretion of melatonin, which complicates the process.

18. Focus on staying awake

It is believed that if you go to bed and try to force yourself to fall asleep, then your chances of success fall sharply. Instead, try “paradoxical intent.” This technique recommends staying awake instead of persuading yourself to disconnect. The method is based on the idea that stress and anxiety caused by pressure on oneself due to long falling asleep make it difficult to relax..

19. Visualize the things that make you happy.

Instead of lying in bed worrying and thinking about stressful things, imagine a place that makes you feel happy and calm. Take the mind with good thoughts, not worries. Portraying the world around you and concentrating on the details, you relax and get distracted.

20. Try some dietary supplements to improve sleep.

Supplements will help improve sleep. They enhance the production of hormones necessary for him. Here’s what you can try, after consulting with your doctor:

• Melatonin. It is a hormone naturally produced by the body, but it can also be taken as a medicine. Doses of 0.5–5 mg taken 30 minutes before bedtime.

• Magnesium. This element helps activate the neurotransmitters responsible for sleep. The dose is 200-400 mg per day, it is better to take with food.

• Theanine. It is an amino acid with sedative properties. The effect on sleep has not been proven, but the drug will definitely help to relax if you take 200 mg per day..

• 5 HTP (5-hydroxytryptophan). It increases the production of serotonin, which is associated with sleep regulation. Doses of 300-500 mg per day. Take the drug either once a day in a single dose, or in several portions for the treatment of insomnia.

• GABA (gamma-aminobutyric acid). This compound is produced in the brain, which helps the central nervous system to relax. Dose per day – 250-500 mg, but not more than 1,000 mg.

Similar articles

• What affects a person’s sleep? – 17 things that abduct sleep

  Without sleep, your health – both mental and physical – as well as your ability to focus quickly and for a long time seriously suffer. Recent…

• Avitaminosis

  In order to gain strength, you need to be attentive to your lifestyle and regularly checked by doctors. Constant fatigue is a sign of some…

• Train observation

  How to generate ideas Good ideas come often and help people solve minor problems in work and everyday life. Great ideas come up less often and…