The effect of prolonged sleep deprivation can be much more serious, increasing the risk of coronary heart disease, stroke, diabetes, obesity, and Alzheimer's disease.
Healthy sleep is the key to a good rest. After a hard and busy day, it is very difficult to sleep well. More than 40% of people around the world suffer from a sleep disorder, and every year we see an increase in the number of people suffering from insomnia.
Simple relaxing exercises before going to bed and following good habits throughout the day can significantly improve the quality of sleep and will energize you for the whole day.
The Benefits of Sleep
During sleep, important processes occur in the body:
- skin metabolism increases;
- somatotropin — a hormone that stimulates the growth and regeneration of cells, and serotonin — a hormone of happiness, are produced;
- 70% of the daily norm of melatonin (sleep hormone) is produced, which regulates biorhythms, and also strengthens and protects the body from stress.
Sleep is important for the body — it is a source of health, youth, and longevity.
Recommendations for a Good Night Sleep
Almost every third person is experiencing sleep problems, but this can be corrected following some easy rules:
Your bedroom is the last thing you see before going to sleep. The interior, paintings, and fittings in your room should give a sense of integrity and a place that immerses you in the dream world. Stick to the soothing atmosphere in the bedroom, and get rid of unnecessary furniture and mess.
Choose bedding, sobakawa pillow, and decorations in soft shades of yellow, peach, green or blue to create a sense of peace. Make sure that your mattress and bedding are comfortable and promote good sleep.
2. Stick to the timetable
It lets your body program itself to fall asleep naturally and wake up at certain points in time. Create your own relaxation mode. Scheduled sleep will become a habit over time.
3. Take time to relax
About half of the world's population suffers from sleep problems caused by stress, so you should take the time to relax before going to bed, whether taking a hot bath, reading a book, or listening to soothing music.
For some people, writing a to-do list before bedtime can help the mind not to worry about what you need to do tomorrow. No need to work before bedtime. It is better to relax and listen to music, meditate and do breathing exercises. Take a warm shower or bath. Try not only to relax your body at this time but also to get rid of negative, anxious, or too joyful thoughts. Forget all daytime events and experiences, setting your body and mind to rest.
4. Avoid technology
Lock your smartphone, computer, and TV in the bedroom and try not to look at them for an hour before bedtime. These devices emit blue light that suppresses the sleep hormone — melatonin. Try to watch fewer nightly TV shows, emotional films and conduct discussions on topics of concern.
5. Create a calm environment
Make sure your bed and sleeping accessories, available on jonsguide.org, provide comfort so you don't wake up and move less. Fresh cool air is the key to a comfortable and sound sleep. Do not forget that +18 C is the most suitable temperature for sleep. Try to turn off all heaters before going to bed, as well as open a window so that your bedroom has the right temperature. Lack of mess along with pale colors and pleasant smells such as lavender and geranium can also help create a soothing atmosphere.
6. Do not look at the watch
Worrying about getting enough sleep can prevent us from sleeping. The best way to handle this is to remind yourself that relaxing in bed and thinking about pleasant thoughts is more productive than watching the clock every ten minutes.
If you can’t stop checking your watch, try turning it over or putting it on the other side of the room so that it’s not so easy to watch the time.
7. Avoid eating before bedtime
Your dinner should be no later than 2 hours before bedtime (like exercise). Remember how many times you tossed and could not sleep because of how much you had eaten. Moreover, a heavy dinner affects not only sleep but also the figure.
It's no secret that smoking is harmful; a cigarette at night can affect the quality of sleep.
8. Foods to avoid
Spicy foods should not be eaten for several hours before bedtime. Drinking coffee especially in the afternoon, you risk not falling asleep for a long time.
Try to exclude coffee at night, it is better to replace it with green tea or just water.
Drinking any amount of alcohol at bedtime guarantees next-day fatigue.
Even a glass of red wine before bedtime contributes to frequent waking up at night, metabolic disorders, and poor general health.
9. Darkness promotes sleep
Times ago, people woke up when the sun was rising, and went to bed when it got dark. Likewise, a dark room helps improve sleep quality, and turning off the light can cause drowsiness.
Do not get used to sleeping with the light on, so it is not possible to completely relax. If you are worried about the streetlights outside the window or bright sunlight at 5 a.m. in the summer, you can try thicker curtains, extra lining, or blackout blinds.
10. Keep fit and stay active
Physical activity is great for sleeping, as well as for your overall health. However, some people believe that if they do exercise less than two hours before bedtime, this can make it difficult to sleep. If you do not find this a problem, then there is probably no need to change anything. People spend a lot of time and effort training and making sure they eat right but forget about the quality of sleep provided with jonsguide, which leads to health problems.
A light stretch will give a signal to all body systems that it is time to sleep. Regular and frequent sports normalizes the activity of the body and a person is less likely to suffer from a sleep disorder. This has a beneficial effect on all health in general.
How to Sleep Better at Night Naturally?
If you want to sleep tips better at night naturally, then you should have a great mattress. According to bedding experts, a good mattress will keep your body temperature at an even level, keep you cool at night, and be supportive to your back and neck as your good night's sleep. You can pick a new mattress from the comfort of your home. When shopping, look for mattresses that are 30 percent thicker than the average mattress, have the latest technology, and you can get a great price on a new one. Reconstruct Your Bedroom.
If you are using an old mattress, you should consider converting it into a sleeper sofa or make it part of a cot or bed. While moving furniture can be expensive, consider how long you can make your current set last. While most mattresses last 10-15 years, there are some mattresses that last 20-25 years. When shopping for a sleeper sofa, you will need to get comfortable with its ability to collapse or unfold and sleep on a horizontal or vertical surface.