Sleeping well should be simple…but it’s not always the case. Recent studies by Fiocruz (Oswaldo Cruz Foundation) Show that up to 72% of Brazilians suffer from sleep-related illnesses, including insomnia.
Difficulty falling asleep can lead people to seek tips for better sleep or, in more severe cases, medication. This is the case with drugs such as zolpidemwhich causes addiction and, in excessive doses, hallucinations.
Therefore, the best suggestion is: before resorting to medication – and only do so with medical supervision! – try trying out some of these ten tips for better sleep. All have been proven by science to be effective for sleep. Let’s go:
Lowest ambient temperature
In reporting from website CBS, researcher and sleep physician Keisha Sullivan recommended keeping the temperature in the bedroom between 15.5°C and 19.5°C. The reason: the colder the room, the greater the comfort under the covers. This will help the body relax and fall asleep.
Stay out of bed until bedtime
Yes, it is real. The brain associates spaces with actions: we eat in the kitchen, we relax in the living room and we sleep in the bedroom. In other words, a good night’s sleep depends on a good routine sleep. Part of this routine is to train the body to recognize the right time to fall asleep. If you spend more time in bed than sleeping, your brain may become confused with the ideal action for that location – and therefore not “turn off” when necessary.
There is time for everything
In order to maintain a routine, Sullivan says there needs to be some distance between daytime activities and bedtime. Therefore, it is best to follow the order below:
- Stop eating three hours before
- stop working two hours before
- Stop using electronics one to two hours before go to bed
The use of electronics is particularly discouraged for anyone looking to get a good night’s sleep. Indeed, exposure to blue light from screens in general can suppress the production of melatonin and thus disrupt sleep.
Hot bath always helps
A warm bath before bed can also be a good idea. And not only because it is hygienic and increases the feeling of comfort. Water causes distal vasodilation, that is, increased blood flow to the extremities. This lowers core body temperature faster, which is a great sleep inducer.
There are certain practices for regulating the breath – and all of them are valid. According to Sullivan, any breathing technique can help anyone trying to sleep. When in doubt, breathe deeply and calmly, fully concentrating on taking air in and out. Try not to think about anything: gradually the body begins to relax and sleep will come.
create an environment
Keeping the room airy, turning on a sleepcast (yes, a sleep podcast) or relaxing noise, and keeping the room as dark as possible helps create an environment conducive to the smooth onset of sleep. All forms of relaxation are valid, explained the expert.
Paper and pen
It’s nice to have a journal to write down your thoughts before bed. It will soothe racing thoughts and is a great habit to set you up for a peaceful sleep, Sullivan said.
sleep in socks
Non-fans of sleeping with socks may find the idea absurd, but according to the sleep doctor, the accessory helps regulate core body temperature during the night.
“Wearing stockings can help with distal vasodilation, or increased blood in the hands and feet, which lowers core body temperature more quickly and helps you fall asleep faster,” Sullivan explained.
If you get goosebumps just thinking about it, a good alternative is to wear socks only at the beginning of the night. It’s very likely that as the heat increases, you’ll pick them while you sleep.
Protein-rich foods like nuts, fish, and eggs are high in magnesium, an element known to help regulate sleep neurotransmitters. Drinking milk and cherry juice are also good alternatives.
sleep on the side
According to experts, sleeping on your side is the best position for falling asleep. It does not indicate sleeping on your back. The reason: When you sleep on your back, your tongue and jaw can droop, blocking your airways and making it difficult to breathe. This is especially dangerous for people with sleep apnea, which causes snoring and a feeling of fatigue.