In the new year of 2021, there are many things that I wish for good in many ways, but the best thing to do is to sleep well. Recently, the US broadcaster CNN introduced how to fix the ‘2021 sleep schedule’ through the opinions of sleep experts such as Dr. Judi Ho, a famous clinical and criminal neuropsychologist in the United States, and Dr. Whitney Roban, an advisor to the American Sleep Association.
Cell phone is far away = Due to the recent worries and anxiety about the coronavirus, many people are constantly checking the news and talking with their families, so they can’t let go of their phones. These behaviors reduce productivity during the day and reduce sleep quality at night. Not to mention the harmfulness of blue light, if you always have a cell phone next to you, you will become anxious. If your phone is within reach, you’ll keep checking for new news, thinking about bad things, and eventually stress. Experts recommend putting your phone in another room when you sleep.
Stretching before bed = It’s also helpful to do a simple stretch 15 to 30 minutes before bed. When stress is severe, your muscles become tense, and you’ll keep turning to find a comfortable position while lying down. Stretching relaxes your muscles and helps you sleep and relax.
Use of a sleeping mask or earplugs = Higher sleep quality not only improves immunity, but also reduces stress, improves mood, and improves resilience. Sleeping in a completely dark state improves the production of melatonin, experts say.
Write a gratitude journal = Looking back at the day and thinking about what you’re grateful for is one of the ways to get a good sleep. A study of 400 adults in the UK found that gratitude improves sleep quality, shortens the time to sleep, and increases sleep time. When you feel grateful, the hypothalamus is activated, and the hypothalamus plays a role in controlling sleep, making it easier to fall asleep, experts say.
Create a regular routine = Go to bed at the same time every day and get up at the same time. Your body loves consistency, so following a certain sleep pattern will help you get a healthy sleep. It is recommended that you do a consistent routine to relax your body every night before bed. If we repeat the same routine all the time, our brain and body receive it as a signal that it is time to sleep.
Reporter Jeong Hee-eun eun@kormedi.com
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