How to sleep to get enough sleep?
Insomnia, waking up frequently at night and feeling tired during the day. These are problems that affect many people. They can be caused by various factors. These include: stress, exhaustion or overwork. No wonder when your head is full of distressing thoughts, it’s harder to squint your eyes and sleep peacefully. While it is not always possible to control external factors, there are many things you can do (or avoid) to improve your sleep quality.
Warm shower, but not immediately before bedtime
Warm water relaxes the body and relaxes the mind. It makes the muscles relax and soothes the nerves. Therefore, an evening bath is extremely recommended for nervous and overworked people. Few of them, however, realize that you shouldn’t go into a bathtub or shower just before going to bed. Why? Warm water stimulates the body to work and you should wait at least half an hour to feel tired and sleepy again. So it’s best to wash one hour before bedtime. After this time, your body temperature will begin to drop, causing you to experience sleepiness. A bath is a fantastic end to the day, it relaxes the joints, releases toxins and opens the skin pores – it also has a great effect on the quality of sleep! In order to feel its positive effects, however, you should remember to keep the distance between bathing and going to bed.
Lightweight board, not too late (and not too early)
I don’t think anyone likes to fall asleep with an empty belly. Eating just before bedtime negatively affects its quality, but that doesn’t mean you should starve yourself all evening! A light supper should be eaten 2-3 hours before going to bed. It is best to go for meals rich in omega-3 fatty acids because they improve the functioning of the brain, on which effective sleep depends. Fish, almonds, nuts and soy products are products that are worth enriching your evening diet. However, remember to avoid fatty and spicy dishes in the late afternoon. The whole body must be involved in digesting them, which increases body temperature and delays the process of falling asleep. Even if we feel sleepy right after a fatty meal, there is a huge risk of waking up in the middle of the night with stomach ache.
Avoid negative, obsessive thinking
“It’s already after 3 am and I have to get up at 6 am. I will be unconscious, unable to function normally at work” – such thoughts accompany many people who cannot sleep. Psychologists warn against this thought pattern as it can be destructive. Not only does it delay the falling asleep process, but it can also have a negative influence on future nights. What should i do? “Let go!” – doctors urge. Everyone does not fall asleep days, often several times in a row. This does not mean that you have to stuff yourself with sleeping pills immediately or nervously think that the next day will be lost. The best solution is to try and enjoy the rest in your own bed. Instead of thinking about the problems of everyday life, it is worth imagining a mountain or forest landscape and … think about blue almonds. This will make sleep “come” much faster.
The right preparation bedroom
“When you make your bed, this is how you sleep” – this proverb is known to almost every person. It turns out, however, that it has a lot to do with reality. How we prepare our bedroom for bedtime will have a huge impact on its quality. A bed is a place that should be associated with a blissful rest. If there is a pile of clothes on it or old bedding, it will definitely make it difficult to fall asleep. Untidiness increases the inner feeling of anxiety, which has a destructive effect on the human mind. You should also remember to always ventilate the bedroom. Those who do not like drafts can use special devices that filter and humidify the air. Thanks to this, the brain will receive the right amount of oxygen, and the sleep will be calm and deep.
Coffee and alcohol – but not too late
Caffeine, which is found in coffee and strong black tea, stimulates the body to act. Drinking coffee shortly before going to bed will certainly extend the process of falling asleep, and additionally make sleep light. Doctors also advise against drinking caffeinated drinks in the late afternoon. It happens that the body does not have time to “calm down” until it goes to sleep. Alcohol is also not indifferent to sleep quality. Consumed before going to bed (after the initial stimulating effect) may shorten the time it takes to fall asleep. However, it should be borne in mind that, despite its sleep-inducing properties, it disturbs the second half of sleep. It causes a person to sleep restlessly, wakes up at night and has difficulty falling asleep later.
The right pillow and mattress
Many people sleep on a sofa bed, others use old couches or couches. This is a serious mistake, because a comfortable mattress and a properly selected pillow are the elements necessary for a comfortable sleep throughout the night. However, you must not be fooled by the apparent feeling of comfort! Too soft a mattress has a negative effect on human posture, and thus on the quality of sleep. It should be selected according to the golden mean principle and should not be too hard or too soft. The case is similar for the pillow. Many people fall asleep even on three pillows! This is a mistake because the unnaturally elevated head causes damage to the cervical vertebrae. This usually ends with chronic neck and headaches and a general weakness after a night’s sleep. It’s best to put on one, slightly more expensive, orthopedic pillow.