Sleep problems have become more common since the Covid pandemic has thrown the world into turmoil, according to research. Luckily, experts say five simple interventions can improve your sleep.
About 71% of Britons don’t close their eyes for the recommended 7-9 hours, according to a new survey by Direct Line Life Insurance.
Their data suggests that across the UK, 37 million people are getting less than optimal sleep.
But not getting enough sleep can affect not only your short-term memory, focus, and mood, but also your long-term health.
If you’re one of these 37 million people, it’s great to know that there are many things you can do to “sleep better.”
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Turn off electronic devices before bed
Between working from home and watching our favorite TV series, we spend hours in front of screens every day.
However, blue light from electronic screens can adversely affect circadian rhythms and melatonin production, disrupting sleep cycles, explains Martin Seeley, CEO and sleep expert at MattressNextDay. .
“It’s best to stop using electronic devices such as laptops, TVs, and smartphones at least an hour before bedtime,” says Seeley.
If you wake up in the middle of the night, try meditation
If sweet sleep is disturbed, experts recommend relaxing the whole body.
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Seeley says: Next, focus on your face and consider relaxing each muscle in your face.
“After 30 seconds to a minute, move to your neck and do the same for 30 seconds.
“Then the shoulders, then the arms. Basically, you need to relax all the muscles down to your feet.”
Wake up at the same time every day, even on weekends
While you may want to spend an extra hour in bed on weekends, this can disrupt your sleep routine.
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“Once you find yourself waking up early one day and sleeping late another day, it can be difficult to get back into rhythm with your sleep schedule.”
drink at least 1 liter of water throughout the day
There is no doubt that water is necessary for the proper functioning of the body, while carrying nutrients and oxygen to cells and regulating body temperature.
“That’s why I recommend drinking a glass of water as soon as you wake up.”
30 minutes of exercise
The beginning of the new year is a great time to introduce a new lifestyle into your daily routine. Exercise is a great candidate.
“Try a 30-minute walk outside after dinner or do some yoga in the morning before work. Both options help reduce stress and boost energy levels throughout the day. I can pay attention during meetings and presentations without feeling tired.”