Sleeping in the future: what you need to do to finally get enough sleep
If every day, including the weekend, you wake up and feel a little less than disgusting, this situation can hardly be called normal. Like the one when you ask yourself the same question every morning: “What do I need all of this for?” According to a new report published by the British Sleep Council, about 30% of people sleep poorly enough during the night. And it happens, experts say, for a variety of reasons – from stressful overloads and excessive fatigue to a restless partner’s sleep, noise outside the window and an uncomfortable bed.
The good news is that there are a number of steps that you can take to improve the quality of sleep. And most of them, interestingly, comes down to rituals that you should do before bed.
Leave office work
It is very important to learn how to work at work , and not bring home not only important reports and burning delays, but also stresses, one way or another related to your professional activities . “The work stress that you bring home along with the documents increases the level of cortisol and adrenaline that are good in the middle of the day to raise morale, but are bad for rest and health in general in the long run,” explains The Expert on health and nutrition Jessica Sepel (Jessica Sepel). We agree that work is a significant part of our life, so it can be difficult not to think about it. But setting boundaries (for example, a ban on checking mail after 21:00) is able to help.
Cook a healthy dinner
A healthy diet is not necessarily difficult . And even so: a healthy diet – it is rather simple than complex dishes. At the same time, the right balance of vitamins and minerals before bedtime can help the body cope with the stress accumulated over the day, which means it is faster to fall asleep and sleep longer. Nutritionists recommend betting on protein, healthy fats and fiber during dinner , limiting the intake of carbohydrates. “Plus, when you eat, do it slowly, so as not to provoke digestive problems, and carefully, so as not to overeat,” advises Sepel.
You probably heard or read (say, in our material on the topic ) that the blue light that emits telephones, tablets and computers, violates biorhythms and provokes problems with sleep. That’s why 1,5-2 hours before sleep – especially if you are not left feeling that you have not slept, even after a full 8-hour sleep – you should abandon gadgets, focusing on something with blue light unrelated. What could it be? Yes anything! You can read a new one or reread your favorite book, listen to the radio or take a bath with aromatic oils. And all this, let’s admit, sounds much more exciting than messaging in instant messengers and checking for updates on social networks.