Make good sleep a priority
Haven’t we slept too much lately? Are our everyday stresses, do we spend the night long? If we vowed to sleep more for the New Year, we need to know: good sleep takes time, the right conditions, but also regularity and consistency.
If it wasn’t typical for us before to devote enough attention and time to achieving restful, good sleep, it’s time to change that. As a New Year’s resolution, we can even promise ourselves this if we want to be healthy.
However, how can we achieve satisfactory rest?
What do we need to sleep better, more? Somnologists at the SomnoCenter Sleep Disorders Center have told our editorial staff:
The first and foremost is to create the conditions for good sleep. It doesn’t hurt to know that sleep is also a learned process that can be developed with regularity and consistency.
But what is needed for this?
If these have not been the case so far, it is important to create the right conditions: there should be peace and quiet in the room where we sleep and it should be dark enough. Sometimes even the tiniest source of noise can cross sleep. Setting a good temperature is important, as you can’t sleep well in either too hot or too cold. It is best if the air in the room is around 20 degrees Celsius.
It is also worth paying attention to the fact that the room where we sleep is preferably used only for relaxation. The bedroom is for sleeping and making love, so it’s not at all good to be surrounded by a plethora of technical devices. The condition for good sleep is to exclude them as well.
If a source of noise cannot be ruled out, use an earplug and an eye mask against the light source.
A condition for good sleep is also to prepare the body for rest: to slow down.
That means it’s not worth doing in the evening that spins up. Do not exercise 2-3 hours before falling asleep, solve it by 7 pm. This is because if we move before going to bed, our body produces endorphin hormone, which makes it harder to fall asleep.
Needless to say, a lot of caffeine and alcohol should be avoided for good sleep. It is wisest not to consume caffeine as early as 2pm, although this is not a solution for many. Nicotine is also a serious stimulant that can inhibit proper rest. Smokers may also experience withdrawal symptoms at night, which also do not contribute to good sleep.
An important rule for good sleep is to get to sleep at the same time every day, if possible, and to get up at the same time in the morning.
If we feel that we have done everything we can to keep our New Year’s resolutions — and our health — for proper sleep, but fail to get into a state of restful sleep, there is a chance that we are struggling with a sleep problem.
Sleep disorders can not only make our daily lives more difficult, they also put a heavy burden on the body over time. – that is why it is important to examine yourself with a sleep expert. Sleep center experts will quickly find out what the problem is and suggest an effective solution to treat it.
Source: Napidoktor by napidoktor.hu.
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