How to optimize sleep?
Believe it or not, the path to optimal sleep begins in the morning when you wake up. GETTING UP at the right time means you wake up in a light sleep, not a deep one. So you will have a greater concentration throughout the day, and your entire organism will be more alert. Therefore, both cognitive and physical tasks will be easier and better done. Let the LIGHT WAKE YOU. Arousal in natural light slightly increases the level of cortisol hormone, which is reflected in body relaxation and preparedness for new challenges throughout the day. Start the day immediately with MOVEMENT. When you wake up by an alarm clock, you quickly sit on the edge of the bed with your feet on the floor. Such a trick accelerates the awakening of the organism; on the contrary, the snooze on the alarm clock plunges into a state of sleepiness, even after you get up. Another thing that is very important in the morning is the exposure to the SUN. The sun sets the rhythm of relaxation of melatonin (a hormone that is crucial for a good sleep) so that it can begin releasing in the evening, and not during the day. ALCOHOL AND COFFEE; Avoid drinking coffee after 2 pm and more than 1-2 glasses of alcohol, as this may have an impact on the cycle of sleep and vigilance, especially on deep-sleep cycles.
EXERCISE can be very helpful in “setting up” the inner clock. The exercise also regulates the activity of the sympathetic and parasympathetic system, which contributes to a night of better sleep. However, it is necessary to be careful with performing a high-intensity exercise in the afternoon, as this can cause sleep due to severe stress on the nervous system. The size of your DINNER can play a key role in supporting the sleep process. The best option for a good dinner is as little as possible processed proteins, fats and carbohydrates (possibly a low glycemic index, which contributes to the feeling of drowsiness). For dinner, it can experiment with foods containing cytokines (for example cherries) that help regulate the cycle of sleep and alertness.
“Pouring” with WATER directly before bedtime can cause an uprising during the night due to visits to the toilet. If there is a “problem” of too many thoughts that do not leave you sleeping, it is good that you write your thoughts before going to bed on a sheet of paper. This helps in the release of not only muscular tension but also in the release of primarily the brain. One of the more important things is GOING TO BAD EVERY DAY AT THE SOME TIME.
The body gets used to a certain hour and starts relaxing the hormones in the body at that time, making the sleep even better. Research has shown that every hour before midnight is worth 2 hours after midnight. So do not wait for late hours. When sleeping, this is especially important, HOW LONG WE SLEEP. Minimal 7-9 hours is the optimal length of sleep. Certain studies have shown that, for example, 6 hours of sleep a day in the course of half a year, makes the organism 10 years older.
Additional tricks to help you get on a better sleep:
1. Minimum 30 minutes before bedtime remove all electronic devices. Artificial blue light emitted by electronic devices can affect mainly the release of melatonin and thus literally on the quality of sleep.
2. Relaxing before bed helps to relieve muscle tension. There are many ways to meditate (meditation, reading, gentle stretching, yoga, sex, etc.).
3. A warm bath or warm shower help relax the muscular system. Additionally, magnesium oil or bath salt can be added, which, according to some studies, has a positive effect on sleep.
4. The room in which we sleep can be more attractive with the help of lavender, for example. If we live in a city, we can think of a white noise that suits us, so that the sounds of the city are suppressed.
5. The room temperature is also important. In principle, for most people, the optimum temperature is somewhere between 18 and 20 ° C, but it is important that everyone finds himself an optimal temperature.
6. The darkness is a very important factor in optimizing sleep, especially from the point of view of the release of melatonin. In short, the darker the room will be, the better the sleep will be. Eye cover can also help.
Author: Anže Jert