How to sleep better
Below we present some tips to sleep better. These tips are also known as "sleep hygiene."
Nothing is more frustrating than not being able to sleep. Spinning around, your mind going over everything that happened today. Night noises keep you awake. What can you do? There are things you can do. Here we tell you how to sleep better. These tips are also known as “sleep hygiene.” Tips to sleep better Sleep only when you are sleepy. This reduces the time you are awake in bed. If you can’t fall asleep within 20 minutes, get up and do something boring until you feel sleepy. Sit quietly in the dark or read your refrigerator’s warranty. Don’t expose yourself to bright light while you’re awake; Light signals to the brain that it is time to wake up. Don’t take naps. This way you will be tired at bedtime. If you can’t get through the day without taking a nap, sleep less than an hour and before 3 pm. Get up and go to bed at the same time every day. Even on weekends. When your sleep cycle regulates, you will feel better. Don’t exercise at least 4 hours before bed. Exercising will help you sleep better, but it is important when you do it; Preferably exercise in the mornings. Develop sleep rituals. Give your body signals that it’s time to sleep: Listen to relaxing music, read for 15 minutes, drink a cup of caffeine-free tea, or do relaxation exercises. Use your bed only for sleeping. Refrain from using your bed to watch television, pay bills, work, or read. This way when you go to bed your body will know that it is time to sleep. Sex is the only exception. Avoid caffeine, nicotine and alcohol at least 4-6 hours before bed. Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Alcohol may seem to help you sleep at first, as it calms brain activity, but the end result will be fragmented sleep. E eat a light snack before going to bed. If your stomach is too empty, it can interfere with sleep. However, if you eat a heavy meal before bed, it can interfere as well. Dairy products and turkey meat contain tryptophan, which acts as a natural sleep inducer. That is why a glass of warm milk is sometimes recommended. Take a hot bath 90 minutes before bed. A hot bath will raise your body temperature, but it is the drop in body temperature that can make you feel drowsy.
