Lifestyle

8 tips from scientists and doctors to help you sleep

Many people in the world have sleep problems and can not cope with them. The easiest way to sleep is to wear a sleep mask. According to scientists, it creates a blackout, which makes it easier to fall asleep and helps to sleep better. And as a bonus, we get tone and vigor in the morning. However, this method is not suitable for everyone – it is inconvenient for someone to sleep in a mask, and someone simply does not want to buy additional gadgets for sleeping. In this article, we will talk about 7 effective ways to fall asleep faster.

1. Add more light

You need to prepare for a night’s sleep immediately after you woke up. According to Michael J. Breus, Ph.D., sleep expert, take 15 minutes in the morning to “saturate” your body with sunlight.

“Sunlight normalizes the production of the sleep hormone melatonin,” explains the expert.

2. Skip the glass of wine

While many people believe that alcohol before bed is the best sleep aid, it really isn’t. The National Sleep Foundation warns that while alcohol makes you feel tired and sleepy, it can make you sleepy, restless, and snore.

3. Eat fish before bed

A 2017 study from the University of Pennsylvania found that eating fish before bed helped you fall asleep faster and sleep better at night. This is due to the fact that fish is rich in omega-3 fatty acids, which increase the production of the sleep hormone melatonin.

For those who do not like fish, experts advise getting healthy fats from other foods, such as vegetable oils and nuts, or taking supplements from a pharmacy.

4. Rethink your relationship with caffeine

Who among us doesn’t love coffee? We drink it so often that we imperceptibly suffer from its excess. According to the National Sleep Foundation, caffeine lingers in the body for much longer than a person thinks.

So, 6 hours after consuming caffeinated foods or drinks, only half of the total amount is absorbed. That is, if you drink a cup of coffee at 3-4 pm, at 9-10 pm, you may feel more alert and active, which will prevent you from falling asleep.

5. Get a good book

Whether you like science fiction or romance novels, try to read a good book every night before bed. A 2009 study by the University of Sussex found that reading reduced stress levels by a record 68%. And the less a person is tense, the easier he falls asleep.

6. Listen to binaural beats

Dr. Michael Breus explains that it is the combination of two different sound frequencies to create one melody that affects the human brain in a special way.

“It slows down brain activity, helps the body to relax, and therefore get a better night’s rest.” It is best to listen to binaural beats 15-20 minutes before bedtime.

7. Let clean air into the room

A 2017 study published in the journal Indoor Air analyzed data from 17 participants in the experiment. They were asked to open the window before going to bed, which they did for 5 days.

It turned out that people who had a light breeze in their bedroom had less carbon dioxide, which in turn improved the quality of their sleep.

8. Eat nuts for a snack

The list of healthy foods to eat before bed also includes nuts. And all their varieties. Studies have shown that regular consumption of them provides the body with valuable nutrients – magnesium and selenium. Doctors say that these two substances contribute to the activation of brain waves associated with better sleep. In other words, nuts help you sleep like a baby.

Some people find it difficult to fall asleep due to the nervous tension associated with strenuous work during the day. In this case, it is best to be distracted and switch to some kind of entertainment. For example, you can choose the VIP casino program. Here you will get not only vivid emotions from the game but also be able to earn real money.

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