Sleep is vital to mental and physical health. Without it, its effects can be severe. But what if you suffer from insomnia? Here are some health tips from neuroscientists to improve your sleep.
1 Try to reserve 60-90 minutes of relaxation time before bedtime
Adequate relaxation time before bedtime can help us maintain a good emotional state. Sufficient time before bed can help us to let go of the fatigue of the day and have enough time to wash and organize our clothes for the next day, and also give us time to do a period of relaxation training before bed to get us into a better sleep state.
2 Establish a proper bedtime ritual
Are you in the habit of doing this? Pick up your toothbrush and naturally squeeze the toothpaste on it, after which the toothbrush goes into your mouth. This is a collection of conditioned reflexes.
Establishing a bedtime ritual is what helps us build a series of conditioned reflexes about sleep. Common bedtime activities such as washing your face, taking a shower, brushing your teeth, and listening to relaxation exercises before bedtime are all common bedtime rituals. Choose an activity that you enjoy and repeat it often before bed, then a good night's sleep will start as smoothly as brushing your teeth.
3 Try to stay awake during the day
Everyone has a certain amount of sleep needs each day, and if you doze, snooze, or even snooze a lot during the day, then the sleep needs that should be reserved for the night will branch out earlier and your sleep at night will be disturbed, so try to stay awake during the day oh but be careful that
4 4-5 hours before bedtime, do not drink tea, coffee, chocolate, and other caffeine-containing foods
Caffeine can make people feel excited, and the half-life of caffeine in the body is about 4-5 hours, so 4-5 hours before bedtime is prohibited to take food containing caffeine. If you have the habit of drinking coffee, tea, Red Bull, and other functional drinks, it is best to drink them only in the morning to avoid disturbing your sleep at night.
5 Try to keep a uniform bedtime and wake up time 365 days a year
It sounds a bit unbelievable and difficult. Why should it be so strict? It is to shape our biological clock. Do you have people around you who are sleepy when it's bedtime, have trouble sticking to it, and are not late in the morning without setting an alarm clock? These are the people who have very regular biological clocks. It may be a little difficult to adapt at first, but after a while, it will become natural when you get used to it.
6 Stay cool.
You will probably get better rest if you sleep in a cooler room. It's also important to choose the right three-piece set for the right season. Especially in summer, a silk duvet cover set gives you natural cooling.
7 Ban blue light.
Filter blue light from electronic devices to improve sleep. Studies show that blue light from electronic devices delays the onset of sleep and affect the entire circadian rhythm.
8 Lie on your side.
Sleeping on your side may help your brain clean up waste more than sleeping on your back or stomach.
9. Deep breathing.
Deep breathing triggers the body's relaxation response. What's more, inhaling drives the flow of cerebrospinal fluid, which helps clear the brain of waste and oxygenates the brain.
10. Don't oversleep.
Science is still studying this issue, but in some cases, too much sleep can pose a health risk. It is best to set an alarm clock.
Laboratory experiments have shown that regular exercise can protect the brain from memory impairment caused by sleep deprivation.
12. Aim for power hours.
Follow the recommended time for restorative sleep. That means 9 to 12 hours for school-age children, 8 to 10 hours for teens, and 7 to 9 hours for adults.
More health tips from experts for better health.