Good Lifestyle

"Sleeping, Perchance to Dream ..." So goes the famous quote from Shakespeare Hamlet , but for many of us who treat disorders like insomnia , the feeling can look more like "Perchance to Dorm ..." "

According to the Sleep Foundation, adults aged 18 to 64 need Seven to nine o'clock in sleep By night, while adults 65 and over need seven to eight o'clock. And yet, "35.2% of all adults in the United States report on average less than seven hours per night," said the site.

Whether because of the creaking of the teeth (bruteism), sleepwalking, nightmares, or simply insomnia, the National Institute of the Heart, Lungs and Blood warns that do not have enough sleep "is linked to many Chronic health problems , including heart disease, kidney disease, high blood pressure, diabetes, cerebral vascular accidents, obesity and depression. Sleeping deficiency is also linked to a greater chance of injury in adults, adolescents and children. ""

Fortunately, Chris Winter , MD, neurologist and mattress company Sleep Health Expert , has some tips on how to sleep better than ever this year. Read the rest to discover what they are.

Read this then: Sleeping in this position could hurt your heart, studies say .

We all know that it is not a good idea to eat before bedtime, because that may cause indigestion And reflux, but let's face it: some of us do it anyway.

If you yield For a night snack, winter suggests "a heavy snack in carbohydrates which is raised on the glycemic index, like a small bowl of cereals (whole grain grain), bananas or dried cherries." These foods "create insulin tips and positive changes for our tryptophan levels", says winter, explaining that "tryptophan, an amino acid, is essential for doing serotonin, a chemical favoring sleep in our brain ".

Winter advises that your night snack takes place about two hours before you go to bed actually , to "avoid indigestion or reflux, you can feel if you go to bed too early after eating."

Have you heard of a man cave, but do you know about transforming your space into a dark, comfortable and relaxing sleep cave? Your room must be "a place that invites rest and regeneration", advises winter. "Make sure your room is quiet, cool, comfortable and not congested." And above all, dark. AE0FCC31AE342FD3A1346EBB1F342FCB

"Melatonin, Our sleep hormone , can only make you sleep if your eyes do not see light, but our rooms often have many light sources, such as alarm clock, phone, television, "explains winter, suggesting you turn all your Lights, close the blinds and use a profiled eye mask if necessary. "The full darkness is crucial for good sleep," he said.

To fully enjoy your "sleep cave", winter recommends heating with a shower or a bath An hour before bed. "It has been shown that heating your body improves sleep," he explains. "When our body temperature drops, we feel sleepy due to a natural decrease in metabolic activity."

Winter also advises that a heating cushion can do the trick. "I love the bags of bean bag that you can heat in the microwave and wear around your neck," he said. "Go further and get one that is full of lavender, which has been demonstrated to help promote sleep as well."

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The morning has been shown to have a lot of Positive health benefits . It is also a step that you can take early during the day to have a good night's sleep.

"An excellent routine at bedtime Start in the morning , with about 15 to 20 minutes of exercise, "said winter, noting that you can keep the activity simple." Work in the morning light Deletes melatonin And produces a wave of serotonin that improves awakening and mood. "(And while you are there, make your bed In the morning too - this simple habit was demonstrated to help people sleep better at night.)

In the evening, engaging In restful exercises As yoga or meditation about an hour before bedtime can also be useful, Winter explains. "These activities start our brain for relaxation and sleep."