If you already drank three cups of coffee and gave up hope of getting rid of sleep, this article is for you.
Many times we tell ourselves that sleep is inevitable-but the sleep deprivation is no joke. Lack of sleep has been associated with weight gain, heart disease and an increased risk of stroke.
Ready to earn a few extra hours of sleep? Below, we’ve chosen some of the best ways to ensure a good night. Sweet dreams!
- Try to meditate a bit.
If you have tried sleep stressed, you know the value it is to have a clear head when going to bed. Start to meditate. In addition to the long list of advantages for your health, meditation also helps in time to fall asleep as it helps to relax. Try some of these techniques the next time you face the accelerated thoughts head on the pillow.
- Eat lean protein or foods rich in magnesium.
The diet and sleep often go together. If you’re eating something before going to sleep, make sure that they are foods rich in magnesium or lean protein. Studies show that magnesium may have a relevant role in time to sleep through the night. A protein-rich food generally contains tryptophan, an amino acid that increases levels of serotonin, which helps in sleep, according to the Cleveland Clinic.
- Smell the lavender.
It’s true: the scent of a soothing scent can help you fall asleep. Research suggests that this aroma helps in relaxation and sleep by reducing the heart rate and blood pressure.
- take a hot bath.
In addition to “clean” your day and help you sleep, causes changes in your body temperature. “If you raise your temperature a degree or two with a bath, the sharp drop at bedtime will likely cause you to fall into a deep sleep,” said Joyce Walsleben, PhD and associate professor of the Faculty of medicine at New York University, to the website Health.com.
- Move your phone.
This is probably the worst time to go to bed. Not just our equipment inside the room are a temptation if we wake up in the middle of the night, but the light that is emitted by their screens can really ruin your sleep. Research shows that the blue glow of technology can disrupt the production of melatonin. Charge your phone out of the room.
- Write and then throw away.
Anxiety keeps you awake? Turn it into something tangible. Research shows that write our concerns to then throw them out, literally, can help us clean our minds of negative thoughts.
- Get out of bed.
Stay in bed awake doesn’t help you at all- in fact you can start subconsciously associate your bed with no sleep, according to Steve Orma, clinical psychologist and author of Stop Worrying and Go to Sleep: How to Put Insomina to Bed for Good. (“Stop worrying and sleep: how to put a stop to the Insomnia” in free translation) If you haven’t had fallen asleep after 20 or 30 minutes in bed, get up and go to another room.
- Read a book.
Disconnect from the technology and connect to the pages of a book, said previously the HuffPost Healthy Living Orma. Extra dots for you if you can turn this habit in a nightly routine. It sends to your mind a sign that it’s time to relax.
- Sleep in a cold room.
The ideal temperature is about 15 to 20 degrees, according to the National Sleep Foundation of the United States. Come on. If you can, open the window.
- Leave the pajamas.
Since we are talking about the proper temperature, let’s talk about the clothes that keep you warm, pajama. One way to achieve this is to take some temperature covered-including those that you use in the body. In fact, there are research that supports this idea. Sleeping naked can be much better.
- Vista real pajamas.
If you’re like most people, a large shirt and a pair of yoga normally are part of your clothing. However, it is better to leave the gym clothes to the gym: “a lot of people gave up to distinguish between what you wear during the day and what you wear to bed,” wrote in an article of 2010 for the blog the President and editor in Chief of HuffPost, Arianna Huffington. ” Use Pajamas sends a signal to your body: it’s time to go! ”
- Do some calming Yoga postures.
Undo the stress of your day with a stretching. Yoga helps ease your mind as much as your body. Try one of these movements to enhance relaxation.
- Remove the disturbing noise.
There’s nothing worse than hear car horns or a wind to finish with your sleep. Experts recommend a white noise machine or earplugs to help create a more peaceful sleep environment.
- Try a progressive muscle relaxation.
If meditation isn’t your style, try this calming exercise. Gently tighten your muscles for a few seconds and then relax slowly. Start with your toes and work your way up gradually.
- Sue before going to sleep.
The exercises are great for terms body and mind healthy. According to the National Sleep Foundation, research on sleep in America, those who are physically active report better sleep.
- Drink tea.
There’s something comforting about having a cup of hot tea before going to bed. Drink a cup of tea “soothing” that contains compounds that help with sleep.
- Stop smoking.
Leave this habit of side can also help you get a restful night’s sleep. According to a 2008 study, cigarette smokers are four times more likely than nonsmokers to report tiredness after a night’s sleep. Smokers also slept less in General.
- Read the following words.
Calm. Coziness. Rest. Quiet. You feel tired yet? A study published in 2013 in the Journal of Applied Social Psychology found that read specific words related to sleep not only makes your eyes become more tired, but can even help people sleep more.
- avoid caffeine.
Sorry coffee lovers, you can keep this habit during the mornings (or perhaps until early afternoon). The effects of caffeine can last up to 6 hours, according to a study conducted by Brown University.
- Do not attempt to sleep.
Seems to be paradoxical, but sometimes the best way to sleep is simply not trying to sleep. A small 2003 study found that when people suffering from insomnia struggled to stay awake, they were more likely to catch you asleep.
- Reserve the bed only for sleep and sex.
Your bed should be a haven for sleep. When the rooms are copies of our living rooms of entertainment they turn into a second office or even in closets, and our brains cease to associate this place as a place of rest, making it more difficult to fall asleep. Get rid of distractions.
- Turn off the TV.
Sorry for the fanatics of the “House of Cards”-you can save the addiction and watch only during the day. Studies have shown that stimulation of the screens can disrupt our ability to sleep. A general rule is to shut down completely, at least 1 hour before bedtime so that your mind has time to relax.
- Take a little drink of the night.
A glass of wine can make you feel sleepy and so ready for bed-but, unfortunately, this is an illusion. Research shows that alcohol consumption before bedtime can disrupt the rapid eye movement, or REM sleep, later in the evening. Try to eliminate all adult beverages, at least 3 hours before going to bed.
- keep Fido off the bed.
We love our pets as much as anyone in love with dogs and cats, but, unfortunately, let them hug us overnight can result in loss of sleep. Sleep experts recommend keeping the Fluffy and Fido out of bed in order to get a good night’s sleep (but deep down we know it’s easier said than done).
- Disconnect your messages.
Approximately 80% of young New Yorkers work of bed, reported the Wall Street Journal in 2012. As we mentioned before, the lack of screen time can cause serious havoc on sleep patterns. Not only that, but people have an alarming tendency to stare at their phones when they wake up. However, experts suggest that breaking this habit may be beneficial to have a morning more illuminated.
- Try some breathing techniques.
It is obvious that we do it every second of every day, but we’re doing it in the best possible way? Breathing properly can calm our systems and prepare the body for sleep. Try some of these techniques when you are with your head on the pillow.
- go to the bathroom.
Because there’s nothing worse than waking up in the middle of the night with a full bladder.
- Renew your position in bed.
If you sleep on your stomach, you may be causing more damage to your body than it is worth. Check out this guide of the best sleeping positions for your health and consider adjust them according to the list.
- Have sex.
Yes, it can help you fall asleep! This activity stimulates oxytocin (the hormone “warm and comfortable”) and reduces cortisol (stress hormone) in the body, so you’re more relaxed.
- Use socks.
Once again, the proper body temperature comes into play. A study found that cover the feet can help you with the blood flow, leading him to achieve an ideal temperature for sleep.
- Evoke a relaxing scene.
Research shows that is much more effective than counting sheep, because in fact the latter involves the brain, what keeps us awake. You fell asleep while traveling to the tropics? Well, no matter what we do.