Sleep problems happen to everyone from time to time. All it takes is a stressful day at work or a coffee drunk too late, and we can’t fall asleep or we wake up in the morning and turn over from side to side. Sometimes, however, there are more and more sleepless nights, we start to complain about our well-being, we lack energy, we are always tired … Instead of immediately reaching for sleeping pills, try 7 ways that will help you take care of your sleep hygiene.
According to experts, it is the lack of regularity and a fixed daily schedule that affects sleeping problems. Most of us get up early for work during the week and make up for the sleep deficit at weekends. Lying in bed until 9.00 am, when we get up at 7.00 every day, is one of the possible sources of the problem.
Try to set the alarm clock as usual this weekend and fight the temptation to sleep a little longer. This method will pay off for sure!
The night is a time to regenerate and relax, not to work hard for the digestive system. Eating just before bedtime not only affects its quality, but can also result in faster fat deposition, heartburn or abdominal pain.
Eat something light 2-3 hours before bedtime. Nutritionists recommend, for example, a salad with boiled chicken, eggs or bananas. A lot has been said recently about tryptophan – it is an amino acid that supports the synthesis of melatonin (thanks to which it is easy for us to fall asleep). Tryptophan is found i.a. in milk, nuts and cherries.
Some people are not susceptible to the effects of coffee and can drink it without any consequences, even in the evening. Others, in turn, will have to count the rams for every cup you drink in the afternoon. If you are having trouble sleeping, drink your last coffee 6-7 hours before going to bed to be sure.
In the evening, a much better idea is to drink herbal infusions or warm milk with a little honey.
There are more and more opinions that we are not so much harmed by the light emitted by phones or tablets, as the accumulation of stimuli reaching the brain from virtual reality. Researchers see this as a problem with sleeping – if we browse social media, shop sales or gossip sites until the last moments before falling asleep, it will be difficult for us to calm down.
One hour before going to sleep, try to free yourself from any electronic distractions. Better to read a book or listen to relaxing music.
We often look for a solution to problems with sleeping far away, and it is possible that they are right at hand – in the bedroom. Check if the mattress has lost its shape, if there are no unnecessary objects around the bed that distract or direct your thoughts, e.g. towards work.
The bedroom should be like a temple and be associated only with sleep. Before going to bed, you should ventilate it properly, and you can also invest in air humidifiers. A nice touch can be taking advantage of the benefits of aromatherapy – relaxation is favored by e.g. lavender or rose oil.
The researchers of the topic emphasize that a decent dose of exercise (especially in the open air) can make us sleep faster and better. Be sure to test this method – just remember not to exercise right before going to bed.
Regular activity helps you deal with stress and releases endorphins – not only will it help you sleep better, but will make you happier?
If we don’t sleep at night, there is a temptation to “get enough sleep” during the day. Unfortunately, it turns out that this way we can easily fall into a vicious cycle of sleepless nights and sleepless days, which is not good for health and for most of us is simply a scenario that is difficult to implement.
If we feel like a nap, let it last no more than 20 minutes. Such a length will allow you to regenerate and at the same time will not cause (or at least it should not) cause problems with falling asleep. It’s also good to take a nap around 2 p.m., no later – but due to professional obligations it is often not possible.