How to Finally Get a Good Sleep: Top 5 Tips From a Somnologist

Tips From a Somnologist

Did you know that the WHO included healthy sleep in the “criteria of health”? Quality sleep is put on a par with such indicators as the level of immune protection, the state of the respiratory and cardiovascular systems, not just for fun. Sleep deprivation has been proven to be associated with the risk of type 2 diabetes, reduced immunity, impaired brain function, risk of obesity and other health problems.

Everyone knows that the perfect sleeping environment is a cool, dark and quiet room, that it’s easier to fall asleep for those who minimize the amount of caffeine in their diet in the afternoon, and everyone also knows to avoid potentially stimulating or stressful activities before bedtime (like not responding to work email or checking certified online bets). However, there are also some less obvious tips.

Sleep Under a Personal Blanket

Sleeping in the same bed as your partner is great in theory, but in practice it’s rarely comfortable. According to surveys from various research centers, people sleep better when they sleep separately (especially if one partner snores).

Besides feeling every movement the other person makes during the night, sharing a bed often means “fighting” over a blanket (even if it’s very large).

Of course, we wouldn’t advise you to avoid sleeping together with your partner, but perhaps you’ll get a better night’s sleep when everyone has a personal blanket.

By the way, there’s a lot of talk right now about weighted blankets that are filled with plastic pellets or glass balls.

As for thickness, it is determined by the type of filler. It is believed that this blanket can help you get a good night’s sleep, reduce anxiety, anxiety. However, there is as yet no conclusive and sufficient research proving this.

Send Pets to Sleep on a Lie Down Blanket

It may be nice to rest with a furry friend lying at your feet, but you can’t get a perfect night’s sleep with such an environment (an animal makes even more movements during the night than a human).

So the cat or dog must have its own cot. And preferably they should be placed further from your bed.

Take a Hot Bath or Shower Before Bed

When falling asleep, a person’s body temperature drops (this is a stimulant to fall asleep). Taking a hot bath or shower before bed (if you have no health contraindications) will be a good stimulant to sleep, since a rise and then a drop in body temperature causes drowsiness.

Stop Using the “Alarm Clock Repeat” Mode

This is what most people do. By delaying the alarm for one 10-minute cycle or more, you’re not adding to your wake-up call.

In fact, you’re more likely to wake up more tired than if you hadn’t napped at all.

The fact is that a new delayed 10-minute rest period can put you into a new sleep cycle, resulting in a feeling of drowsiness that is scientifically called sleep inertia. This impairs concentration, attention, memory, and reaction time and gives the impression of less wakefulness.

If you abuse the repetition of the alarm clock, you can apply a proven method by putting the device or smartphone at the other end of the room. Most likely, the “walk” to the alarm clock will help you wake up. The main thing is not to go back to bed “for five minutes” afterwards.

Do the “Right” Exercises Before Bed

In general, it is recommended to avoid exercising four hours before bedtime. But about a quarter of people do sports in the evening.

It’s known that intense activity before going to bed energizes the body, increases the activity, raises the body temperature and thus makes it difficult to fall asleep.

However, evening exercise doesn’t necessarily lead to poorer sleep. In fact, some of them can help improve the quality of sleep. They can reduce stress levels, relieve tension and relax muscles before going to bed.

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