On our #healthseries today we are discussing matters on sleep, which so many people struggle with. [Goodhealth=longlife=richness]
If you are currently struggling to get out at night, you may benefit from doing something called “sleep hygiene” – a system of behaviors that studies have shown can provide longer and longer sleep. Excellent quality.
What is sleep hygiene?
Surprisingly, it has nothing to do with washing your sheets, or taking a shower before turning on the lights. Sleep hygiene is basically a shortcut to good sleep habits that allow you to relax.
Focusing on your sleep hygiene is not only about creating a comfortable sleeping environment, but also looking at your habits during the day, which can also play an important role.
These include your food choices, your evening routine, and even your daytime exposure.
How can I improve my sleep hygiene?
If you expect to sleep well at night, experts say the key to success is to develop good habits over time.
In fact, research has shown that building good habits is important for human health – and sleep hygiene can make all the difference when you feel good.
A glass of wine may seem like an easy way to indulge in much-needed sleep, but it will not give you any benefit in the long run. “Avoiding alcohol and nicotine is very important if you have trouble quitting at night, as both will interfere with your sleep,” says Brendan Street, a specialist in emotional well-being at Nuffield Health.
If you are in a bad sleep cycle, the last thing you probably want to do is run, but getting 30 minutes of aerobic exercise a day can improve the quality of your sleep. “If you can, I suggest you get one hour of exercise a day, but make sure you get out of the ‘buffer’ period of at least two hours before bed, so have your own time. Relax,” advises Mtaa.
Exercising outdoors also has the added benefit of sleeping, as exposing the natural light helps control your circadian rhythm, a natural indoor process involved in the sleep cycle.
Then there is the nutrition to consider as well. “Waking up can be caused by hunger, but telling a lie is also full of waking up,” says Street. “Make sure you eat well every day and aim for a ‘buffer’ period of at least two hours before going to bed after a heavy meal.
“If you wake up late and don’t eat for four to five hours, a small snack before bed can prevent you from waking up.” Almonds, chamomile tea, and sweet cherry juice are just a few of the great kitchen cabinet foods that studies have shown can promote good sleep.
When it comes to your bedroom itself, you need to “make sure it is dark enough, comfortable enough (with the right mattress stability), stable enough with good weather and the right temperature,” explains Street. The ideal sleep temperature is around 18.3 degrees Celsius, according to the Sleep Foundation.
Phones, tablets, computers and other electronic devices have become such a big part of our daily lives that it is often difficult to put them down, but Local insists that you should “leave your laptop, cell phone, television and paper out of the room”. . Despite the disruption, the devices emit a blue light that can block the sleep hormone melatonin in the brain.
Finally, one of the easiest ways to get some sleep is to make sure you are completely calm when you go to bed. “Plan your sleep by resting before bed,” says Street. “Think of it as ‘your bath, the story, the bed.’ Children sleep better when they have a special sleeping routine, and adults as well.
She suggests trying to promote a relaxation routine at least 60 minutes before going to bed. “This period should involve stopping engaging activities, such as working late at your computer, and instead engaging in leisure activities, such as bathing, listening to relaxing music or reading a book,” he notes.
Basically, it’s a good excuse to turn off your emails, keep your phone quiet, and enjoy the leisure time you need.