If you are one of those who can’t sleep very well during the change of seasons from winter to spring, we have a few simple tips to help you deal with the impact of the change of seasons on your sleep.
A large percentage of people around the world suffer from a certain type of sleep disorder, and the change of seasons does not benefit them at all, but additionally worsens the condition. We reveal to you why this is happening and of course the ways you can solve it.
The body needs a good night’s sleep to refresh itself, recharge its batteries and be ready for a new day. Adults need an average of 7-8 hours of restful and quality sleep, and those who sleep constantly between 5-6 hours or less are counted to have a permanent lack of sleep. During the transition of the seasons, a certain adjustment of the organism is needed in order to provide ourselves with those desired eight hours of sleep.
To better adapt, follow some of the tips we found for you on the SheKnows site.
Every breath is important for good sleep
April and May are the months we can’t wait for after the gloomy winter period, but they bring the allergy season with them, in addition to the sun. If you have problems with allergies, you certainly have problems with sleep, and you will easily solve that if you maintain nasal hygiene. Use various devices that will help you rinse your nose before going to bed, which will help you breathe better at night and sleep better at the same time.
Prepare for the transition
At the time of the change of seasons, calculate exactly when you need to go to bed to sleep for eight hours and get up on time. One week before moving the clock to daylight saving time each day, move the sleep time 15 minutes forward or backward when preparing for winter time.
Cloudy the space
The longer the days, the longer our body wants to stay awake, to resist that urge, darken the rooms in the apartment before the sun sets and create artificial darkness before it sets in, and this will help you go to bed earlier.
Eat in favor of sleep
Evening snacks can be used very lightly to help us improve our sleep. Focus on foods rich in magnesium, calcium and potassium because this combination of nutrients raises the level of melotonin in the body.
Banana, strawberries, yogurt and almonds are recommended for an evening snack. If you suffer from hot flashes (hot flashes) at night, make yourself a fruit shake or eat a bowl of cereal with soy milk that contains natural estrogens and will help you sleep better.
Limit all bedtime activities that provide a rush of endorphins, which is counterproductive when it comes to sleep. Avoid paying bills in the evening or talking about the financial difficulties you are going through. Do not drink caffeinated beverages 4 hours before bedtime and reduce fluid intake 2 hours before bedtime so that you do not have to get up to go to the toilet at night. Also, avoid snacks rich in refined sugars in the evening.
Refresh the bedroom
If you refresh your room with new things such as interesting lamps or new brightly colored bedding, believe me or not, you will improve the quality of sleep disturbed by the change of seasons.
As always when it comes to tips for better sleep, we advise you to turn off all devices that could distract you. Turn off the TV, tablets, laptops and other gadgets, leave them in the living room and instead of the phone, let the good old alarm clock serve as an alarm.
Make your bedtime routine
Just like with small babies, we adults need a certain routine for better sleep. Whether it’s reading a book, dim lights or a warm bath, it doesn’t matter, it’s important to repeat it every night and your body will begin to associate this action with sleep.
Make a sleep schedule
Although we can’t wait to grow up and go to sleep when we want, the sleep schedule is very important, especially in the change of seasons from winter to spring, so try to organize your life so that you go to bed at the same time every night.
Source: LifePress magazin by lifepressmagazin.com.
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