Lack of sleep is a current problem for many of us. The bad part is that it endangers the health, quality of life, and productivity. According to studies, a high percentage of the world’s population sleeps less than 6 hours a night.
You have probably noticed, from your own experience, that in order to sleep healthier, you need 8 hours. In this way, your performance improves, you are much more energetic, positive and you work better. Everyone wants to have a restful and relaxing sleep, but the lifestyle and fatigue of the day can influence our rest schedule.
In this article we will see what are the 5 most important tips for better sleep:
1. Create the Perfect Sleeping Environment
Make sure the bedroom is dark, comfortable, and quiet. The optimum temperature for a peaceful sleep, according to specialists, is about 20 degrees celcius. It is also recommended to ventilate the room before bed.
Also, make certain that the bed and pillows are comfortable. The pillow should keep your head in a proper position, not to create tension along the spine. We need a relaxing environment to convey to the brain that it is time to get rid of the stress of the day.
2. Food Plays an Important Role
A peaceful sleep will be influenced by the time you eat dinner and the type of food and drinks consumed. It is recommended to serve a light dinner, without alcohol or energy drinks. If we have large meals in the evening, the digestive tract will digest food during sleep instead of going to rest, causing restless sleep, nightmares, or insomnia.
Here are some foods you can add to your menu in the evening:
· Almonds – contain tryptophan and magnesium, which contribute to the secretion of sleep hormone;
· Herbal tea – one of the best choices for a long and restful sleep. With the help of these teas, you will be able to sleep better, without waking up as often during the night;
· Avocado – the unsaturated fats it contains increase the level of serotonin in the body, a chemical that stimulates sleep. In addition, because they are a rich source of magnesium, they can ensure a good night’s sleep;
· Bananas – Bananas have a high content of potassium and magnesium and induce the state of relaxation of the whole body;
· Walnuts and seeds – Eating nuts before bed encourages the production of melatonin and helps improve sleep quality. Sesame seeds and sunflowers contain nutrients and induce sleep.
3. Keep your Mobile Phone as Far Away as Possible
Some research has shown that mobile phones banish sleep through their radiation. Of course, you are also bothered by messages, phones, or e-mails received at night, which disturb your sleep even if you are not conscious. Also, do not use the phone for at least 30 minutes or even an hour before bedtime.
The light that the devices emit prevents the body from producing melatonin, the hormone that helps us sleep. So, put the technology aside at least 30 minutes before you go to bed. Like too many light bulbs, the light on TV, laptop, phone, or tablet screens sends certain signals to the brain.
4. Breathing and Meditation Exercises
Focus on breathing and how your chest rises and falls as you breathe. Focus on the parts of the body with which you breathe: lungs, nose.
The more we are stressed during the day from a psycho-emotional point of view, the harder it is to slow down, to detach, and to rest. If you are facing a demanding life, use some relaxation techniques designed to help you eliminate tension and rest as you need. Close your eyes, inhale and exhale deeper and deeper.
5. Listen to Relaxing Music and Think of Positive Things
We fall asleep hard because of the worries and stress gathered during the day. Before falling asleep, in the evening, focus only on positive things. For some people it is reassuring to listen to relaxing music or sounds that mimic the sounds of nature, for example, rain, sea waves, chirping birds, etc.
Many people have a sleep routine that helps them relax. Bedtime relaxation techniques have proven to be extremely helpful in improving sleep quality and can be used to treat insomnia.
Nowadays, quality sleep has become a luxury and a rarity. A good night’s sleep gives you energy for the next day, but at the same time, it reduces your risk of getting sick. That is why it is good to strictly follow a sleeping schedule.