10 ways to improve your sleep

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

The World Sleep Society has developed "10 Sleep Hygiene Rules for Adults." If you follow them, sleep problems will bypass you.

1. Go to bed and wake up at the same time

Many of us indulge ourselves on weekends and sleep almost until lunchtime. However, scientists believe that this impermanence causes our circadian rhythms to go awry. Getting up and going to bed at the same time every day will help improve sleep.

2. Take sleep breaks if you feel tired

Taking a short nap will help you regain your vivacity. However, keep in mind that your afternoon nap should not be longer than 45 minutes.

3. Give up bad habits

Experts advise not to drink alcohol or smoke at least four hours before bedtime. Though these habits are best to quit once and for all.

Good habits have a positive effect on sleep quality. And many studies show that the quality of sleep is much more important than the quantity.

Liborio Parrino is professor of neurology at the University of Parma and chairman of the World Sleep Day Committee in 2018.

4. Cut back on caffeine

The World Sleep Society recommends that you stop drinking caffeine at least six hours before bedtime. Keep in mind that it is found not only in coffee, but also in tea, soda, and even chocolate.

5. Do not gorge on before bed

You can have a light snack. But four hours before bedtime, you should not lean on heavy, spicy and sweet foods.

6. Do not exercise before bed

Experts insist that sports should be practiced regularly. However, physical activity just before bedtime can harm sleep quality.

7. Choose comfortable bedding

If in the middle of the night you wake up feeling hot under your usual woolen blanket, then it's time to change it. For your own health.

8. Ventilate the bedroom

A recent study found Window / door opening-mediated bedroom ventilation and its impact on sleep quality of healthy, young adults, that when the window is open, the quality of sleep improves. If you have an air conditioner, find the temperature that is most suitable for sleeping. It should be a few degrees lower than usual.

9. Eliminate distracting noise and light

Electronics in the room can interfere with your sleep. For example, a flashing digital clock, a buzzing computer and, of course, a turned on TV.

10. Do not do other things on the bed

With a smartphone or laptop, we can easily respond to emails while lying on the bed. However, this can lead to the fact that you associate this place with work. Stop doing that. The bed is for sleep and sex.

By following these guidelines, you will improve the quality of your sleep, as well as prevent fragmentation and lack of sleep. The latter can lead to serious health problems, including mental disorders and cardiovascular disease.