How to sleep better - Want to know how to improve your sleep cycle?
Want to know how to sleep better? Choosing the best one from finding the best bed bedroom color scheme , these simple tips will help you shake your head at night and be more productive during waking hours.
For more practical expertise, bedroom advice news
Stephanie Romiszewski at Bensons for Beds; and Dr. We asked sleep experts, including Ranj Singh, to share tips on how to sleep blue.
How to get a good night's sleep
Whether you're a full eight-hour person or you can handle an average lean four, quality sleep is the key to an efficient and happy day. Uz We spend one third of our lives asleep, Tob says Tobin James, Managing Director of Tempur UK.
Mental Good quality sleep is essential to maintain good mental and physical health. Food is as important to our bodies as eating, drinking and breathing and can affect our performance, concentration, energy levels, relationships, mood and interpretation of the world. '
Kadar Up to a third of the population suffers from insomnia, general mental health problems such as stress, anxiety and depression often underline sleep problems, and similarly, poor sleep often leads to poor mental health. ”
So put a spring on your step with our best tips for a relaxing snooze. Read on to discover how to sleep better.
1. Find the perfect bed
how can i sleep better new mattress
From a pocket-tight design to an open spring mattress or even a memory foam version, the right mattress can make the difference between a good sleep or a comfortable night. A bed should have the right tension and tension to support your back and neck, allowing you to relax asleep.
Uğ Keeping in mind that the average person spends a quarter of his life sleeping, it makes sense to start right in the middle of your bedroom Thomas says Duvalay Brand Manager Thomas Colleran. 'An uncomfortable bed can take you to a night's sleep and before you talk about this hygiene aspect. While a typical person holds your skin up to a pound a year, it also loses about half a liter of moisture every night! "Yuck!
“This spring is the perfect time to consider investing in a new bed, Thomas Thomas says. “Your average bed should last between seven and eight years, and even if it doesn't last long, if you put aside the quality of sleep and the lack of dead skin and sweat pieces, investing £ 1,000 a night equals only 35p. '
2. Perfect pillow for plump
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3. Choose the right bedroom color scheme
How to decorate the bedroom with green sage green walls
Regardless of the decoration of your bedroom, be sure to choose a relaxing color scheme. It doesn't have to follow a strict interior design rule, but make sure you choose something that makes you feel relaxed and comfortable.
Sealy UK Chief Sleep Officer Neil Robinson recommends avoiding redness. An Synonym for anger and passion, red is a very strong color and should not be ideally used in bedrooms. Color can actually have a physical effect on the body by raising our pulse. This makes relaxation and relaxation very difficult, so you fall asleep even more. "
Not sure where to start? In general, green is considered one of the most calming color schemes associated with nature. It can work well with various color tones. It can help us connect with the green, natural world, creating a sense of relaxation and calmness - ideal for a sleeping environment.
4. Choose ideal linens
How to sleep better, correct bed linen
How will you sleep better?
Again, it is inferior to personal preference, but keep in mind that the number of threads can make a difference Typically, as the number of threads increases, the fabric becomes thinner and softened.
Consider fabric and knitting - from plain to surface And all this without having fun even when choosing colors and patterns!
5. Invest in blackout curtains
This hint comes from Dr. Ranj Singh. “ curtains or curtains will limit light at night. ““ This is very important because light interferes with the production of melatonin. ”Melatonin, incidentally, n is a hormone that encourages us.
6. Embracing the power of lavender
A few drops of lavender The pillow is said to help relax and ultimately promote a good night's sleep. For a deeper sleep, try sprinkling lavender essential oil into the bath.
7. Place your phone and tablets somewhere
It is useful to avoid seeing your phone / screens / TVs at least half an hour before you keep your eyes closed. Çalış Try to avoid having electronic devices in the bedroom, full stop ”, Dr. He advised Ranj Singh. 'Or use the blue light filtering application or mode.' Again, this is because the blue light prevents your body from producing melatonin, the sleep-causing hormone.
8. Follow a routine
It may be easier to say, but try to follow a similar sleeping routine - this means sleeping at the same time every evening and getting up at the same time every morning. Try to maintain a similar routine before going to sleep, so that your body and mind know when it's time for the closed eye.
9. Get the right amount of sleep
You need to know how well you should sleep yourself. It is likely to be seven to eight hours, but may be as little as four. Try keeping a sleep diary or watching your sleep with a wearable device (ideally not your phone).
If you have a good idea of how well you need to sleep and what affects your sleep, you can be sure to have good habits or pinpoint problems.
10. Pay attention to what and when you eat and drink.
As a rule, eating less than two hours before bedtime means that there is no time to digest food before trying and sleeping. This may cause discomfort and indigestion. Fatty or spicy foods can take longer to process and stimulants such as caffeine or sugar can give us an increase in energy when we want to fade. Rice, oats and dairy products can encourage us to feel sleepy.
Dr Ranj also recommends eating more carrots. “Carrots contain carotenoids that make your eyes more tolerant of blue light, or he explains. 'You can also take Tart Montgomery Cherry Juice on the way to bed because the melatonin content is high - but watch out for the sugar content. "
11. Avoid alcohol
We like to think that alcohol makes us sleep better. It may help us shake your head, but the quality of sleep you get may be poor, and dehydration or midnight take-away packages may further disrupt our sleep.
12. Do not exercise in the evening
Exercise is great for mental health, and regular light exercise is a good way to improve sleep. Exercise fills the body with good-feeling hormones that stimulate our minds and bodies, so be sure to exercise late at night because it can keep us awake.
13. Do not confection
Sometimes it's easy to sleep in a train or bus house after a busy day. And yes short nap you 'G'. But that's just …… they literally stole part of your sleep 'fuel'. If you shake your head, you can short circuit the natural hormone fluctuations that set us up for the main sleep, even for a short time. Therefore, if you intend to have a sound 8-hour sleep, you must regain it.
Get rid of the sweets and spend an early night if you are tired early in the evening.
14. If you are not sleepy, allow yourself to go to bed later.
Sleep better
Not really a problem. Quality sleep is much more important than quantity. And also… this will eventually come.
15. Find ways to deal with anxiety and concern
Health is one of our biggest concerns. If you're awake to worry about your health or the health of a loved one, you can try the technique of meditation or being alert to relieve your inner concerns.
If you plan to use meditation or touch to relieve you, Digital Editor Amy recommends Moby's Long Ambient playlists in Spotify. Dr. Ranj also try to help you relax applications such as Calm and Headspace.
Awareness and anxiety reduction techniques don't necessarily put you to sleep right away, but they help you avoid stress and therefore prevent future sleep problems.
16. Don't fall asleep weak
Basic techniques can often improve your sleep. If tips like this don't work, talk to your doctor. You may have an underlying health problem. If you have had insomnia for more than a few weeks, or if you often feel sleepy, if you have sleep that you can leave during the day, it is worth talking to the doctor as sleep disorders can increase our risk of depression, heart disease or stroke.
17. Do not allow a health problem to prevent you from sleeping
how can i sleep better
Do your best to treat flu and flu at home, and be sure to talk to your doctor if an ongoing health problem or treatment affects your sleep.
18. Put cotton on the bed
Cotton is a great material not only for being light and comfortable for bedtime, but also for helping to regulate body temperature.
D We chose to use cotton in all our D&D pajamas because it prevents it from holding on to any electrical charge and prevents your skin from breathing - so you get a better night's sleep. It is also easy to maintain and does not require an additional bonus, dry cleaning, ortak explains co-founder Molly Goddard. Desmond and Dempsey .
19. Get up at the same time every day
Yes! Seven days a week, even if you slept badly. If this is a terrible idea, it is probably an indication of how erratic your current sleep is. It's getting easier orum I promise!
Get more light during the 20th day!
Sleep better
Light is not the enemy. Nevertheless, we were told to avoid at night. Yeah, make sense in the evening. But why do we prepare in the dark ?! Light is the most effective external factor in our sleep / wake period and raises our mood! Artificial is no problem either…
We can all benefit from improving the quality of our sleep. For many of us, there may be a situation of small lifestyle or attitude adjustments that will help us sleep better. Goodnight!
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