1. Go to sleep regularly
Sleeping and waking up at regular times – even on weekends – will strengthen the body clock, says Lizzie Hill, clinical sleep physiologist and spokeswoman for the body. British Sleep Society. Regular meals are also an important suggestion for your circadian rhythm. Avoid exercise too close to bedtime as it can cause restlessness and high body temperature, says Samantha Briscoe, senior physiologist at Sleep Center at London Bridge Hospital.
2. Protect the room
Preserve the room as a place to sleep (and sex): There is evidence that the brain forms a strong association with sleep there. A temperature of 16-18 ° C (60-64 ° F) is thought to be ideal for most according to Sleep Advice, an awareness and support organization. Blackout blinds or eye mask can help block light, while keeping electronic devices out of the room is highly recommended. If you struggle to fall asleep after more than 25 minutes, Matthew Walker – a sleep expert and professor of neuroscience and psychology at the University of California at Berkeley – suggests getting up and reading in dim light in another room. Once sleepy, you can go back to bed.
3. Advance the next day
Your evening routine is an opportunity to make the mornings a little more relaxed: choose your clothes for the next day when you get your pajamas or pack your bags while brushing your teeth. Martin Hagger, professor of health psychology at the University of California, Merced, emphasized how routines are linked to the formation of healthy habits.
Reading a book can help you breathe slowly and relax your muscles, while yoga stretches or even a gentle walk can reduce anxiety, says Briscoe. A hot bath or shower can also help you relax: University of Texas researchers at Austin found that bathing in 40-42.5 ° C water one to two hours before bed was associated with better sleep.
5. Write down your concerns
"If your mind is buzzing from day one, try keeping a journal or worry book," Hill suggests. The The NHS also recommends writing to-do lists for the next day in order to organize thoughts and clear the mind. "If you have trouble sleeping in the long run, consider whether there may be an underlying medical condition," says Hill. A sleep journal can help you identify any patterns.
. (tagsToTranslate) Sleep (t) Health and Wellness