Good Lifestyle

When you were a child, a coherent sleeping routine probably helped you get a Good night of rest . As an adult, your habits may have changed, but your needs have not done it. In fact, the more coherence you bring to bed, the more likely you are to fall asleep and remain deeply asleep. The trick is to establish a healthy set of sleep hygiene habits that you can repeat every night.

But what, exactly, should you do before going to bed to spend your best sleep night? Read the rest to learn advice approved by experts for a bedtime routine that will define your internal clock to repeat.

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Adjust wake up At the same time, every day can be a powerful way to define your circadian rhythm. You can also benefit from the definition of a gentle alarm before bedtime, to let you know when it is time to start your night sleeping routine.

Ideally, you must select a sleep time that aligns with the moment when you naturally start to feel tired. "" Fighting to fall asleep Just led to frustration, "experts from the sleep medicine division at Harvard University." If you are not asleep after 20 minutes, get out of bed, go to another room and do something relaxing, like reading or listening to music until you are tired enough to sleep, "they write.

Experts say to target a total of seven to nine hours of sleep per night and allow you a long window between your alarm and your real time, enough time to relax.

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According to a 2019 study published in Sleep Medicine Reviews , take a Hot bath or shower An hour or two before bedtime can help you sleep better. Reason is counter-intuitive.

"There is actually a good science behind it," Matthew Walker , a neuroscientist and sleep specialist at the University of California in Berkeley, said by speaking with NPR life kit . He explains that your Central body temperature must fall from two to three degrees Fahrenheit to launch a good sleep. "The way it works is the following: so that you can take your heat out of your body from your body, you must really release this central heat through the surfaces of the outside perimeter of your body, namely your hands and feet", explains Walker.

"What's going on with a bath ... Do you really bring all the blood to the surface. And your hands and your feet are wonderful radiators of this heat. So you are essentially like a charming of SNAP-You charm the heat of the heart of your body on the surface of your body, "he explains.

Another way to help lower the temperature of your nucleus while you sleep is to reduce the temperature in your home before going to bed. "" Thermal environment is a key sleep determinant because thermoregulation is strongly linked to the mechanism regulating sleep, "explains a 2012 study published in the Journal of Physiological Anthropology . "Excessively high or low ambient temperature can affect sleep even in healthy humans without insomnia," write researchers.

But what exactly is the ideal temperature to fall asleep and stay asleep? Michael Breus , PHD, Dabsm, Faasm, a clinical psychologist and a sleep medical expert tells The sleep doctor The fact that setting your thermostat to an air temperature between 66 and 70 degrees Fahrenheit is considered ideal.

The temperature in your room is not the only environmental factor that can have a serious effect on your sleep. There are several other ways to make your room more conducive to the capture of certain Zzz. AE0FCC31AE342FD3A1346EBB1F342FCB

First of all, unblock your room and make your bed - ideally just after wake up in the morning. "The size can stress you. Move these dirty clothes in the cupboard and make the bed every morning: research shows that people who do it can Sleep better at night , "Say experts from Johns Hopkins Medicine.

Then block any light of the windows using failure curtains and turn off the lights in other rooms. A dark night in the corridor and the bathroom can make sure you go back to bed faster if you wake up to use the toilet.

Finally, a white noise machine or ear caps can help you reduce noise disturbances. Be sure to silence your phone's ringtone and any other alert on your devices.

Some drinks, including those with caffeine or alcohol, keep you at night. However, there are many soothing drinks It can help you fall asleep and stay asleep longer.

It is believed that tangy cherry juice, hot milk and non -coffee teas such as chamomile, ashwagandha and roar -root tea promote good sleep. In fact, any non -alcoholic and non -coffee drink that you drink every night can help sleep just by becoming a coherent part of your routine. Just be sure to limit the amount of liquid you drink before sleeping, so that you were not woken up while needing to use the toilet.

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As you are preparing for the bed, you will want to be aware of limiting the light unnatural light. "Exposure to natural light can promote better synchronization of your internal clock, while maintaining your lights for a long time in the evening can prevent your body from correctly Transition to sleep , "Explains the Sleep Foundation.

In particular, the screens of your devices can disrupt your internal clock by interrupting the release of the melatonin hormone. "This leads to neurophysiological excitations that increase feelings of vigilance when you should rather finish," write the experts of the Foundation. Reading a book or listening to soothing music offers a friendly substitute for scrolling.

Best Life offers the most up -to -date information for high -level experts, new research and health agencies, but our content is not supposed to replace professional advice. Regarding the medication you take or any other health issue you have, always consult your health care provider directly.