Sleep hygiene: 8 ways to train your brain for better sleep
“Sleep problems are a global epidemic that threatens the health and quality of life of up to 45% of the world’s population,” the company says.
You don’t have to live a sleep privacy life. Just as you learned to wash your hands frequently and wear a mask as part of your personal hygiene during a pandemic, you can learn to sleep better each night with what experts call “sleep hygiene”.
It’s the lingo of sleep experts that describes the ways you can train your brain to recognize when it’s time to fall asleep – and then stay asleep.
Here are the top eight ways to improve your sleep hygiene and get zz:
1. Create a sleeping nest
One of the first tasks is to set up your sleep environment. The REM or dream phase is a lighter level of rest that can be more easily disrupted, so strive for a comfortable mattress and not too warm bedding.
2. Develop a routine
Have a bedtime ritual by taking a hot bath or shower, reading a book, or listening to soothing music. Or you can try deep breathing, yoga, meditation, or light stretching.
You teach your brain to relax.
3. Turn off the lights
The secretion of melatonin, a sleep hormone, begins in the dark. Research has shown that the body will slow down or stop melatonin production if exposed to light, so get rid of all light, even blue light from your charging smartphone or laptop. If your room is not dark enough, consider using blinds or eye masks that block the light.
What if you like to read to sleep? That’s fine, experts say, just read in low light from a real book, not from a tablet or e-reader.
“Digital light will suppress the circadian drive,” Polotsky said, while “weak reading light will not.”
4. Dampen sound
While you’re dealing with the blue light on your smartphone, go ahead and turn off all work alerts (no Slack pings or 2am email).
Better yet, just load the thing outside of your bedroom.
If you live in a noisy city environment, playing white noise or running a fan in the bedroom can help you muffle sudden noises that might startle you due to your sleep.
5. Boycott caffeine later in the day
Stop drinking liquids that contain caffeine at least six hours before your usual bedtime (some experts say nothing after 3 p.m.). And caffeine isn’t just present in coffee, so it’s true for some teas and sodas, as well as chocolate.
Yes, chocolate. That cup of hot chocolate that you think can help you sleep might contain 25 milligrams of caffeine, while a cup of green or black tea will provide 50 milligrams of caffeine.
6. Avoid alcohol
Don’t turn to alcohol to calm your nerves or help you sleep. Alcohol can help you fall asleep, but it traps you in the milder stages of sleep.
Your body needs to go through all three stages of sleep – light sleep, paradoxical or dreaming state, and deep sleep – to fully repair and restore itself.
7. Avoid heavy or spicy foods
8. Make the chamber sacred
Finally, book your bed to sleep and have sex.
As normal as it seems to work at home or playing games with the kids in bed, it doesn’t teach your brain to think of the bedroom as a place to sleep.
The need to sleep
Why go through all this trouble? Because sleep deprivation is dangerous for your health.
Remember that the amount of sleep you need each night depends on your age.
Adults need to get at least seven hours of sleep a night – another goal many fail to achieve. But with these sleep hygiene tips, you can teach your brain some new tips for getting the quality sleep you crave.
Whatever you do, don’t stay sleep deprived: If you try these tips and you can’t relax or your sleep continues to worsen, be sure to contact your doctor or healthcare professional. mental.