Tips for sleep better and more efficiently are simple. There is no brainer and new inventions. People of all ages must sleep at least 7-9 hours. During sleep, the whole body rests and rejuvenates. The good night’s rest depends on a few factors.
Turn Off The Electricity
You know that keeping the phone close to your head can affect the brain. It can interrupt sleep and harm the health. There are cases associated with tumors after continually holding phones by the side.
Electricity can affect sleep because the electromagnetic field is not a natural thing for the body.
Besides it, the blue light from devices interrupts the production of melatonin, the sleeping hormone. This hormone promotes sleep.
You can read a book before the sleep. It will relax you and prepare for the night’s sleep.
Have The Last Meal At Six P.M.
People can have heartburn after full meals late at night. The whole stomach does not let easily to catch sleep. Skipping alcohol and food with caffeine will allow you to sleep easier. Full stomach feels heavy and does not allow you to rest. Besides it, you can gain more calories, especially if you do not burn them during the day.
It is advisable to eat more food with fibers and without saturated fats during the day. The body can digest meals easier and benefit from proper digestion and elimination thanks to fibers.
Walking is the accessible and affordable exercise for everybody at any age. You can pick a pace and walk as much as you want. Starting from short distances and adapting to loner walks will let your body produce sleeping hormones for a night.
Besides it exercises to strengthen the heart and vascular system. Studies show that people who walk at least half hour four times a week have a better sleep compared with those who stay at home.
Preparing Yourself For Sleep
It is advisable to dim lights at least half an hour before sleep, turn off electric devices. The bedroom is for rest. Any light is not desirable. The darkness must come real that you cannot see your hand. If you cannot reach this level, you can use the sleep mask.
Some people use light music for setting a sleepy mood. There are apps on a phone which can play light sounds which turn you into the sleeping mode.
White noise machine can help you too if you cannot easily to dive into sleep kingdom.
Thinking About Daytime Nap
Some people like to have a daytime sleep. One hour is excellent, but if you have problems with going comfortably to sleep at night, you can skip it and see how it works for you.
According to Consumer Reports, there is no significant effect on sleep when people use drugs. Besides it, there are side effects. People who use over-the-counter sleeping aids such as Benadryl Allergy, Sominex, and generic, have been linked to possibly dementia and worsened cognitive ability.
For example, some of the certain prescription pills can double risks of falls and hip fractures in older adults.
Sleep aids are useful for people who travel and cross more as six time zones and want to sleep on the plane.
Consumer Reports emphasize the importance of avoiding prescription benzodiazepines such as alprazolam( Xanax or generic). They have links to more than double the risk of fall, car accident, or hip fractures in older adults.
Natural Aids For Sleep
Timothy Ferriss prefers teas. The Yogi Soothing Caramel Bedtime tea made miracles for him. California poppy extract works too.
What To Do If Nothing Does Work?
Seeing the knowledgeable health practitioner could be the right decision. The doctor can recommend cognitive behavioral therapy ( CBT-I). This therapy oriented to the change in sleeping habits.
The American Academy of Sleep Medicine recommends CBT-I oversleep drugs. It can work as the treatment for chronic insomnia.
Besides it, there is an online option for those who do not have a sleep center close to them. The online program is SHUTi( myshuti.com). The study published in JAMA Psychiatry shows that people saw improvements after nine weeks and we’re sleeping fine a year later.
Do you have any experience how to improve sleep?