How to Overcome Sleep Disorders
Sleep is a program, we should be as regular as a clock, but it is more difficult for some people with sleep disorders. There are two types of our sleep: slow wave sleep and fast wave sleep. The latter shows that we are dreaming. These two types appear alternately, and each alternate is called a sleep cycle. Each sleep cycle is about 1.5 to 2 hours, and there are 5 to 7 sleep cycles every night. So how to have better sleep? French health magazine “TOPSANTE” provides the following suggestions to help overcome sleep disorders:
1. Ideal temperature
High-quality sleep requires an ideal indoor temperature. In other words, first, a completely dark environment is essential, because darkness can promote the secretion of melatonin and help fall asleep. Therefore, it is necessary to completely lower the blinds to reduce the brightness of the light source. Secondly, your room should be kept cool, because when you fall asleep, your body’s functions are almost completely stopped and your body temperature will drop. The room temperature is best maintained at 18°C.
2. Comfortable bed
Lying on a bed that is not suitable for you often leads to sleep disturbances. Although the cost of a comfortable bed is also high, good sleep means sufficient energy and better work. So make sure that your mattress is not too old, too soft or too hard, or can feel springs. Choosing a pillow is also important. An uncomfortable pillow can cause neck pain and fatigue. The most popular pillows are ergonomic pillows.
3. Regularity: the key to good sleep
Weekends are a good time to sleep in. You need enough sleep, but this is not regular for your body, because your biological clock is very important for health. If you are used to getting up at 7 o’clock every day, it is best to do the same on weekends. The more regular the sleeping and waking time, the more energetic. At the same time, the time you wake up determines the time you eat breakfast, and this time period will also promote hormone secretion.
4. Electronic products are prohibited in the bedroom
It should be noted that the bedroom is for sleeping, not for watching TV or continuing to work in front of the computer. A place of rest should not have bad radio waves to affect our sleep. If possible, do not install tablets and computers in the bedroom but in the living room and study.
5. Exercise at the right time
Regular exercise promotes sleep, this is a fact, but pay attention to the timing of exercise. If you are jogging too late, this excitement and energy storage will not only not help you fall asleep, it will also cause insomnia. Therefore, the best time to exercise in the afternoon or evening is to avoid exercising after 8 o’clock in the evening.
6. A cup of coffee at 4 pm: Not for everyone
Caffeine and theophylline are natural stimulants that will stimulate your nerves and make your brain more active. When you drink coffee too late in the afternoon, this stimulant will still be active in your body for 4 to 5 hours! The same is true for nicotine, so you should avoid smoking too late, even if you think it can relax you.
7. Ancestral Secret Recipe: Herbal Tea
The grandmothers always drink a bowl of hot tea before going to bed. What is in it? -Chamomile. This yellow scented tea has a soothing effect on our body and spirit. So don’t hesitate to drink a cup of chamomile tea before going to bed. At the same time, putting a few drops of essential oils such as lavender on the pillow can also promote sleep.
8. Small rituals before going to bed
Just as children need a mother’s kiss before going to bed, we adults also need a small ceremony. Some people like to read books, others like to listen to music. Note that if you are reading the ending of a detective novel, this will not help your sleep a lot, because you are in a state of excitement and your dreams will be more exciting after that. Similarly, the music should be soothing and gentle.
9. Eat less dinner
When we are ready to sleep, our body is at rest and does not need too much energy. Eating too much dinner is not conducive to digestion. I feel uncomfortable when I sleep, and I don’t have the appetite to eat breakfast when I get up in the morning. Avoid eating after 9 o’clock in the evening.
10. Reduce stress
How to deal with the terrible enemy of stress? -Meditate on some pleasant things to relax the mood, such as past vacations or happy moments in life. Prayer is also a good way to end the day and at the same time soothe the mood. Write a diary to record the day, record the problems encountered, and look at it in another way.
11. Pay attention to the amount of alcohol and water consumed
Drinking alcohol is not recommended before going to bed. It will promote sleep but disrupt deep sleep. Drinking alcohol promotes fast-wave sleep, but it reduces slow-wave sleep and makes you feel restless. Similarly, drinking too much water before going to bed causes countless waking up and it is also very annoying.
12. Relax moments
Relaxation a few minutes before going to bed can promote muscle and mind relaxation. For example, take a warm bath or massage with some essential oils.
13.Learn to listen
What to listen to? Listen to your body! A yawn, muscle soreness, or eye tingling, these are signs that it’s time to go to bed. Our body knows when to rest in order to adjust itself to a perfect state.
14. Relax, meditate, breathe
We’ve talked about many techniques for relaxation and falling asleep, and one is also worth noting: learning to focus and adjust breathing. Observing our lungs inhaling and exhaling air can help our brains release stress and anxiety and promote sleep.
15. Last resort: sleeping pills
Taking sleeping pills according to the prescription can help you fall asleep, but they can only be used temporarily. This kind of sleep is forced. The ingredients in sleeping pills act on the brain and body hormones, but our body doesn’t like it. So before trying this solution, choose other healthier methods.