Proven Steps to Sleep Well
According to the World Health Organization, 40% of the population does not sleep well.
Here are some tips that can help improve the quality of your sleep, but not everyone is influenced in the same way. There is nothing like experimentation and self-observation. Sleeping alone or with someone else can also affect your sleep.
- No light
It is essential for the regulation of the hormonal system that the room is dark, without any lights, not even the streetlights coming through the window. The pineal gland is sensitive to light. When the light decreases, it secretes more melatonin (also known as the sleep hormone), which induces the state of relaxation and drowsiness. It is a hormone that regulates sleep, so if there is light at night, it will secrete less melatonin.
- Food and drink
Experts recommend eating at least 90 minutes before going to bed. This meal should not cause heavy digestion. They also advise not to go to bed hungry. When dining, eat foods rich in tryptophan, an amino acid associated with the production of melatonin. Avoid sweets. They can produce sugar peaks, which prevent you from sleeping well. Also avoid drinks such as cola, coffee and tea.
- Electromagnetic pollution
Watching TV or computer before going to bed, or having the cell phone near your head (or any other electric device) can cause problems. Experts say that the images on the screen excite the brain, although it is also true that some people fall asleep in front of TV. The light on the screen confuses the pineal gland, which secretes melatonin.
Exercising regularly is very good, but not before bedtime, which can excite you because it stimulates the body. Ideally, the exercise should be done mid-afternoon. This is when it is the most beneficial to the natural cycle of the hormonal system. In addition, it can become a good stress reliever after work.
No doubt the mattress is very important. Many people complain of back pain after sleeping. They sleep the hours recommended and they still wake up tired. They do not sleep well despite following all the recommendations. This is where your mattress comes into play. Most people rest on old, uncomfortable mattresses. The quality of the mattress not only determines its duration, but the quality of your sleep as well. It is advisable to get a comfortable mattress that is not too firm or too soft. Here are some of the best rated mattresses on the market.
Sleeping well is one of the cornerstones of good health. Six to eight hours is the optimal amount of sleep for most people. Too much or too little sleep can have adverse effects on your health.
The constant lack of sleep has a cumulative effect on your health. Not sleeping well can make your life miserable, as many of you probably already know.
Try these tips and see if they can help you. If not, it is time to consult your doctor so he can establish the real cause of your sleep problem.