- 1. Turn off electronic devices two hours before sleep
- 2. Reduce the impact of blue light
- 3. Close the curtains tightly overnight
- 4. Be born after waking up
- 5. Take a bath before going to bed
- 6. Sleep at cool temperatures
- 7. Wear socks for the night
- 8. Warm up after waking up
- 9. Do sports at the same time
- 10. Train a few hours before sleep
- 11. Increase the intensity of training
- 12. Breakfast immediately after waking up
- 13. Eat every day at the same time
- 14. Don't dine tightly
- 15. Consult your doctor about taking melatonin
- 16. In the evening, snack on carbohydrate-rich foods
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Turn off electronic devices two hours before sleep
"For two hours before falling asleep, the suprachiasmatic core of the brain sends
tip
Reduce the impact of blue light
If you still need to use the computer in the evening, install a program that will change the color temperature of the display to warmer shades. One such, f.lux, takes into account the time of sunrise and sunset in your time zone and latitude. Or just reduce the screen brightness by 50%. Scientists believe
It is also worth swapping light bulbs in the apartment for such, the warmth of which on the scale of color temperatures is in the region of 2,700-3,000 K. Choose incandescent bulbs or LED with warm white light.
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Close the curtains tightly overnight
And immediately after waking up, open them. Ideally, you should go from total darkness to bright light. "The hormone levels will jump sharply and you'll wake up faster," said Christopher Winter, chief medical officer at the Martha Jefferson Sleep Medicine Center.
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Be born after waking up
This will convince the internal clock that it is time for the body to start waking. Go outside for a few minutes. And on the cold season, when it's still dark in the morning, start a light therapy lamp. According to Thurman, the effect of a short stay in bright light immediately after waking up improves falling asleep the next night.
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Take a bath before going to bed
Before falling asleep, the body temperature naturally decreases. If you specifically increase the temperature difference (hot in the bathroom and cool after it), you will be easier to fall asleep. So lie in hot water for at least 15 minutes, and then put on your pyjamas and lie down.
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Sleep at cool temperatures
At a lower body temperature, sleep deeper. According to the data
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Wear socks for the night
During sleep, the body temperature decreases. Help the body to speed up this process, and, accordingly, and falling asleep, putting on at night socks. If the legs are warm, the body will try to cool them, expanding the vessels and directing blood to the limbs. As a result, the central body temperature will decrease
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Warm up after waking up
By morning, the body temperature rises - it prepares us to be awake. Help your body by doing a few simple exercises. And if you sleep with air conditioning in the summer, set it up so that it shuts down just before the alarm clock.
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Do sports at the same time
Physical activity generally helps sleep better. And if you exercise regularly at the same time, your internal clock gets used to using this as a signal showing how much you fall asleep through.
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Train a few hours before sleep
Do not have intense classes right before bedtime. With a high heartbeat, fever and adrenaline level, it will be more difficult for you to fall asleep. Try to have a gap of several hours between training and sleep.
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Increase the intensity of training
According to the survey
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Breakfast immediately after waking up
Day and night cycles switch
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Eat every day at the same time
It's the same as with exercise: the body remembers how much time it takes between eating and sleeping. It doesn't matter what time you eat. The main thing is to stick to the same routine every day.
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Don't dine tightly
Too much food before going to bed will increase the body temperature, and this will prevent you from falling asleep. You can eat something, but don't overeat.
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Consult your doctor about taking melatonin
It's made in pill form. They regulate the level of the hormone melatonin in the body, but they should not be taken constantly. Use them if you have lost circadian rhythms, for example after a change of time zones. But before the appointment be sure to consult a doctor.
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In the evening, snack on carbohydrate-rich foods
According to the researchers
Eat cereal with milk. In this combination there are carbohydrates, and tryptophan, from which the body synthesizes serotonin and melatonin. Or cherries: it also contains carbohydrates and melatonin.