Your quality of sleep affects your energy, mood and mental clarity, as well as your self-control, waist circumference and overall health. However, according to data from the Centers for Disease Control and Prevention, approximately one-third of adults do not have enough closed eyes.
Introducing these five simple adjustments in your night routine can help you get better closed eyes. (Source: monkeybusinessimages / iStock / GettyImages) While there are many factors that can help you fall and stay asleep, you can help yourself get the best night. Make your senses attractive by ensuring that your bedtime routine and sleeping environment - five of them can rest.
1. Darken the room
First, ask for your eyesight. Things like an alarm clock, cell phone, street light or full moon can affect your sleep quality. These lights send wake-up messages to your brain, which can inhibit your body from producing melatonin (sleep hormones), making it harder to sleep and stay asleep.
For some solid closed eyes, let Dr. Robert Oexman, Director of the Sleep to Live Institute, suggest that the bedroom is completely dark. “Use blackout shadows to block the outside light. If the alarm has an LED light, it should be turned over and covered,” Dr. Oexman said.
This advice applies to mobile phones: plug them into the outside bedroom or turn on the Do Not Disturb feature to prevent them from lighting up notifications at night.
2. Make a voice Check
Do you need music to calm your sleep? Audiobooks? Maybe TV? The sound preferences at night vary from person to person. According to the National Sleep Foundation, listening to music or audiobooks can help you relax and improve your sleep quality. Music has the ability to slow down your heart rate and may even cause muscle relaxation.
However, for some people, pre-sleep noise may cause an interruption in sleep mode. When you find the right method for you, keep the night noise level unchanged. Once (if) you integrate music into your night life, stick to itUse it to improve your long-term sleep.
3. Cool It Down
Soft and comfortable bedding can give you a good night's sleep, another touch element is also important: temperature. In the evening, the body temperature begins to slowly decline and continues to decline until the early hours of the morning, the body begins to warm, helping you to wake you up from the dream. “Rooming temperatures of 65 to 68 degrees Fahrenheit are optimal,” Dr. Oexman said.
Taking a hot bath or bathing before going to bed can also help remind your body to start cooling. Based on a review of more than 5,000 studies published in the August 2019 issue, a warm bath or shower (104 to 109 degrees) about 90 minutes before bedtime can significantly improve sleep quality and help you fall asleep on average 10 minutes. Sleep Medicine Review .
4. Smell the soothing scent
Can you smell better sleep? Using the US National Sleep Foundation, essential oils have been shown to help improve sleep quality. According to a study by the Thai Medical Association magazine
in April 2012
, lavender is particularly associated with lowering blood pressure, heart rate and skin temperature. ? Dr. Oexman said, choose a scent you like, even if you travel. However, do not choose the smell that you often smell during the day. Using this fragrance only at bedtime can help train your body and brain to relate it to sleep.5. Try the sour taste
Of all the five senses, the taste is often forgotten in bedtime routines. Although warm drinks can soothe, sour cherry juice is a natural source of sleep hormone melatonin. benefit? Those who drank two cups of 8 ounces of sour cherry juice a day spent an average of 85 minutes in the FASEB issue
[foods containing tryptophan] published in April 2014. . According to the National Sleep Foundation, you are lethargic. Turkey is a well-known source of tryptophan, but eggs, chicken, nuts and dairy products all contain similar amounts. Pairing your favorite tryptophan-containing food with carbohydrates will make it a more effective snooze.
