Good Lifestyle

There is no secret to anyone than sleep a good night is important. In addition to giving your body the break it deserves after a long day, it can help maintain a healthy metabolism,Keep your memory RAMAnd promote the overall health of your brain, according toHARVARD MEDICAL SCHOOL. However, if you realize or not, you can participate in certain behaviors that can do thissweet sleepalmost impossible to achieve. To watch TV TV with your dog, it's bad habits that horrify any sleep doctor.

Do you often fall asleep to the glow of a bedside lamp or light coming from your wardrobe? Well, according toPink MacDowell, The Director of Sleep Research Accessories Review SiteSleepopolisThese light sources could be prevents you from reaching the rest a good night. Even "the light of the points of sale, cable boxes and clocks can be enough for the stop production of melatonin, hormone promoting sleep, delaying or disrupting sleep and reduce the quality of sleep," she says.

Of course, a glass of wine may seem a relaxing way to prepare your body for sleep, but according to MacDowell, the substance is used to play with the circadian rhythm of your body and prevent you from entering an REM cycle. satisfactory.

"The alcohol of any kind too close to bedtime can help you sleep, but you pay later," she says. "The ravages of alcohol on your circadian rhythm and brings the body to spend too much time in deep sleep and not enough in paradoxical sleep, which can affect dreams and treatment of memories and emotions. "

As it is, your body is much more likely to settle in a deep sleepWhen your room is cool. "The body reduces its basic temperature in preparation for sleep, making a warmer environment less suitable for sleep," says MacDowell.

So, what is the Sweet Spot on the thermostat in sleep? According toNational Sleep FoundationYour bedroom should be between 60 and 67 degrees Fahrenheit.

Although it is common to ditch your socks before rising in the bed, a 2018 study published in theJournal of Physiological Anthropologyfound that their maintenance on the promotion more and more rewarding sleep. In fact, those who carried socks in bed less 32 minutes slept longer than those who did not, according to the study. This extra sleep was also accompanied by more relaxing Roupillon because of the body being better able to regulate its temperature.

Even if your career or lifestyle has wake up in the middle of the night and going to bed in the middle of the afternoon, there is still a way to get a good amount of sleep, says MacDowell.

"Sleep doctors recommend going to sleep and wake up at the same time every day, even on weekends, to help regulate your circadian rhythm and maintain constant sleep habits," she says. Unfortunately, it means that Sunday your 10-hour sleep sessions may have to end.

Although you can read a book or watch TV in bed, MacDowell warns that these activities keep your brain active until you try to adjust in a restful sleep.

"Reading,watch television, Study or work in the bed can thwart your efforts to sleep, "she says. The brain and the body are sensitive to the habit and routine. Use your bed for something other than sleep andsex And you can get used to sleeping associated with awakening activities. »

"If you lie in the thought of the bed with everything about your schedule for the next day, chances are your sleep will suffer," says MacDowell. "Sleep does not only depend on your circadian rhythm and your fatigue level, but [also] on your ability to calm your thoughts and the central nervous system. Ruminated can cause the liberation of stress hormones such as cortisol and adrenaline, which activate the nervous system and keep your brain in high warning state ".

To fight against these thoughts without rest,engage in a meditation Or try to write in a newspaper. All you can do to rid your mind of any thought that could harm your ability to relax will cause sleep a better night, she says.

The next time a fight frominsomnia Leaves looked at you awake in her scarf bed on your future A.M. Private sleep, MacDowell suggests getting up and moving your room frustrations.

"Located in the frustration bed when you can not sleep orfall to sleep After awakening, conditioning your body to associate the bed with the inability to sleep, "she says. Ready to sleep. "

TheNational Sleep Foundation recommendedInvest in the perfect set of leaves Make your sleep more comfortable experience. According to the experts, you will want to consider two factors: the number of wires and fabric.

The higher the number of wires, the softer leaves. And during the summer months, you will never want to sleep on leaves exceeding a number of 400 sons, because something too high bright heat and will prevent your body from ventilating properly. In the same way,leaves made of cotton, bamboo and linen will keep your body particularly cool when you sleep.

Improve your sleep quality can be as simple asthrow your old mattress and invest in a new one that will give your body the support it needs. "There is nothing worse than fidanger all night on an old mattress, knowing that you will never be comfortable and I wake up with aback pain Or shoulders, said MacDowell.

And as everyone sleeps differently, it is crucial to have a mattress that meets your specific needs. "Dos sleepers tend to need a firmer mattress, while those who sleep on their side need a slightly softer mattress to comply with their bodies," she says.

According to expertsThe best sleeping advice, there are sixSleep positions which exist: fetal (on your side, rolled); Cancel (on your side, arms outstretched); newspaper (on your side); solid (on your back); Starfish (on your back, extended); and free fall (on your stomach, extended). And simply by lighting your sleep position, you might find instant nights to be much less frequent.

The Council says that the best sleep positions are those of your back and on your side, since sleeping on your stomach can put a strain on the back and neck.

As researchers atSleep Advisor report,Your brain needs time to decompress after a long day. That's why they advise working until your time at bedtime - if not, your brain will always work in work mode when you try to reduce. Even if you have to work late, make sure to give your mind a brief break before deciding inevitably to settle. The time between these two activities will guarantee that your active brain does not get up all night.

Even if you hit the snooze button at least once in the morning has become part of your routine, Sleep Advisor's experts say that you could harm your sleep schedule.

"Even if it's hard to wake up the first thing in the morning, hit snooze will not provide you with resting sleeping", they say. "You will probably sleep for a few minutes of light sleep and then be jarre awake later. At the moment you finally get up, you are more likely to be groggy and irritable than if you've come out of bed when your alarm first buzzing. "

Although your only opportunity to work could fall just before going to bed,hit the gym Too late the night could prevent you from having sweet dreams.

"Working increases our adrenaline levels and heart rates, making it difficult to fall - and staying asleep," saysTerry challe, a clinical sleep educator and a consultant forSaava "Instead of going to the gym or running on a treadmill, do more low-impact activities such as Pilates oryoga. These activities will retain your adrenaline and stable heart rate, while being in the required exercise. "

As the Calculation points out, scroll through your phone when you find yourself in bed Aproved to disturb your sleep cycle considerably. That's why the expert says you should "abandon the scrolling social media" and rather, "put a sleep mask and listen to a short podcast to catch up on the daily news."

At one point of the night, this half-empty cookie ice cream container seems almost calling your kitchen name. But, according to Carralle, answering the tempting call could be what prevents you from installing yourself in a restful sleep.

"Foods rich in fat and sugar, such as chocolate, have been bound to sleep less deep and to people to wake up more every night," she says. "Instead of a late ice cream bowl, take the time to eat foods that promote melatonin - a sleeping hormone - like cherries and yogurt."

As it turns out, the consumption of a large bowl of pasta for dinner can reduce your risk of closing. In fact, eating something too heavy a few hours before your rest time can causeStomach pain andstomach pains, who can cause you to launch and turn all night.

"Try to do dinnertime earlier in the evening and avoid heavy foods rich in two hours of bed," saysHelp guide. "Spiced or acidic foods can cause stomach problems."

Although you should limit your exposure to light when you find yourself for the evening, it is also important to take as much natural solar light throughout the day you can, according to Helpuide. After awakening, you should try to head to the sun as soon as possible, because natural light helps hit your circadian rhythm by train.

As if it's not bad enough that smoking can shorten your life, in a 2008 study published in the newspaperChest, the cigarette was also tied to unsatisfactory sleep. According to researchers, cigarette smokers have a withdrawal of nicotine during the crucial points of their sleep cycle, which urged them less relaxing, often interrupted, sleeping. So, to receive the best sleep possible and improve your overall health-considerKicking your smoking habit immediately.

NumerousAnti-counter-counter medications, as an excess, contain high levels of caffeine that can seriously alter your sleep cycle, says theNational Sleep Foundation. And other drugs similar to drugs used to treat ADHD, asthma and high blood pressure - can cause insomnia and make the right amount of sleep even more difficult than it is already.

Thus, before showing a pill to relieve your migraine, make sure to examine the amount of caffeine present in each dose, because it could be the reason you are standing all night. And if you think your prescription medicine could be rooting your problem, talk to your doctor other options that may be available.

Drink a kind of caffeinated drink can affect your sleep quality, theNational Sleep Foundationsaid - not only if consume just before your bedtime. Six hours after consumption, half of your caffeine consumption is still in your body, thus leaving the stimulant to wreak havoc on your sleep schedule. In order to avoid insomnia that caffeine can induce, try restricting the amount of coffee and / or tea that you consume in the first half of the day.

Despite the fact thatSleeping with your pets can make you happier, a 2017 study published in the journalProcedure of the Mayo Clinic Found that sleeping separate from your fur friend increases your chances of securing the highest level of rest. After all, with your pet nearby, you are more likely to spend the majority of the night making sure you do not care accidentally in your sleep.

The good news? The same study revealed that making your pet sleep in your room at night will not break your sleep quality - so you can still throw your dog a bone by allowing them to disturb you in dreams of dreams a few meters from you.

Although it seemed like to point the long obvious naps, can seriously change your sleep schedule. In addition, theMAYO Clinic Stresses that taking a nap during the day lasting more than 30 minutes can also make your insomnia and your sleep worse worse.

To get the most out of the benefits of a nap, which include an improved mood and reduced fatigue, make sure they are short and sweet - about 20 to 30 minutes.

Not only irritation to leave your contacts to affect your sleep quality, but also, depending on theNational Sleep FoundationThis can also deprive your eyes with a very necessary pause and a healthy oxygen dose.

So, if you want to do your ophtographyand Your proud doctor, take the time to delete these contact lenses before resting.

Noises that are erratic and uncontrolled - a baby crying baby, a road construction or maybe a snoring spouse, for example - can disrupt your sleep and stay awake, says the National Sleep Foundation . For the best sleep quality, use a white noise machine or sweet music to fall asleep to sleep .