If you want a good night’s sleep, these sleep tips from the experts are for you.
You know someone who can fall asleep as soon as their head hits the pillow? For others, falling asleep can be a tedious task. Whether you’re simply not tired, have a lot on your mind, or just aren’t feeling comfortable, these common sleep problems can rob you of rest.
“Sleep is universally important and each sleeper has their own preferences for promoting sleep. peter poros, a sleep medicine specialist in New Jersey. “There are many factors that contribute to the onset of sleep, and what works for one person may not work for the next, but the key is finding the ones that work for you and maintaining them at bedtime. It is to strive to
With that in mind, we tapped a few sleep experts and doctors to get some insight on how to fall asleep. I have proposed a few
do a brain dump
Anxiety is one of the main reasons people have trouble falling asleep, and it can be the result of a race of thoughts. One way to minimize it is to do a “brain dump”.
“Write down everything that comes to your mind in a notepad. This “brain dump” will help you clear your mind of thoughts that might keep you awake. ” Sleep researcher and sleep expert Rebecca Robbins Ouraa device that promises to help you maximize sleep, activity and recovery.
Not only does this free you from the swirling thoughts that swirl around in your head, but it also keeps those thoughts in concrete form. This is especially useful for those who fear that they will forget important things when they go to bed.
turn off electronic devices
Whether it’s your computer, phone, or tablet, you’ll want to avoid electronic devices before bed.
“It’s a good idea to put these devices in places where they can’t be easily removed from your bed, such as under your pillow. ” Dr. Christine Gillpsychiatrist and chief medical officer mind, an online psychiatric company designed for women. “This will help you resist the temptation to scroll through emails or peruse social media. ”
With this tip, you’ll want to get away from your phone for at least 30 minutes before you go to bed at night.
“The blue light from these devices can interfere with the release of melatonin, the natural sleep-promoting hormone,” added Poros.
Practice breathing techniques to help you relax
You may be familiar with breathing exercises as a way to deal with anxiety, but they also help prepare your body for sleep.
“Breathing helps reduce physiological arousal when the nervous system is in a heightened or activated state, typically due to stress or excitement.Sarah Silverman, Holistic sleep doctor and specialist in behavioral sleep medicine. “You have very little control over when you actually fall asleep. Sleep is a passive process and happens when you are not actively trying to sleep. You have a lot of control over what you do to prepare.
One of Silverman’s favorite breathing exercises is called box breathing, where you inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, and pause for 4 seconds.
Gill says guided meditations designed for sleep can also help. Because a soothing voice can help you relax and provide the calmness you need for sleep.
Breathing exercises help calm the mind and body.
Make sure your bedroom is at a comfortable temperature
As bedtime approaches, you need to make sure the space is kept at a comfortable temperature, ideal for promoting sleep.
“Sleeping in environments that are too hot or too cold can be disruptive because it affects your core body temperature and can interfere with sleep in the early stages,” Poros said. Set it to a comfortable temperature and you’ll fall asleep quickly.”
Polos recommends 67-69 degrees Fahrenheit. It takes less than a few seconds to make sure your thermostat is set properly, and the payoff is very beneficial.
Participate in soothing and fun activities
Television can be fun, but it’s better to engage in activities that don’t require a screen.
“Spend five minutes building a jigsaw puzzle, coloring a page in an adult coloring book, or playing a single-player card game like solitaire,” says Silverman. “It’s a way of doing things that are lighthearted and distracting and take your focus away. Trying to Instead of falling asleep, it gives me something to relax. ”
drink a calming drink
You don’t want to drink coffee with a few shots of espresso right before bed. Gil recommends avoiding caffeine after 1pm to help her body prepare for sleep, but that doesn’t mean she has to stick to water. is not.
“There are many natural and commercially manufactured beverages that are suitable for promoting sleep,” said Poros. , peppermint tea, and hot milk.”
