زهراء مجدي Free Membership
Throughout the day, these strugglers need hours of rest and calm to complete their role and achieve their goals, and to maintain their emotions throughout the day, without worry, anger or stress resulting from lack of sleep. Researchers have come up with more than one method that can help them regulate the number of hours of sleep every night effortlessly.
1. Temper your temperature
In a study published by the Sleep and Cognition Department of the Netherlands Institute of Neuroscience, body temperature decreases during sleep, while the hands and feet are warm.
Here, if your room temperature is warm, you may have difficulty sleeping, so you can set the room temperature between 15 and 23 degrees Celsius depending on your strength, not using the heater in the bedroom, or reduce the thickness of the sheets or warm bath before going to sleep, and all these Methods will help speed up the process of lowering your body temperature. When your body cools, it will affect how quickly a signal is sent to your mind for deep sleep easily.
2 - count before bed
There is a way we usually see it in the movies but we are not convinced of it: counting before bed. It is not only a counting technique, but a simple breathing method that enhances your ability to get into a fast-paced state of sleep, relying on relaxation and resting your nervous system, so you can practice it whenever you feel stressed and anxious.
This technique can be applied first by placing the tip of your tongue directly behind your upper front teeth, inhaling from your nose, then exhaling from your mouth out loud, as you prepare in your mind up to four times. Then stop breathing, count in your mind up to number seven, then open your mouth and exhale out loud, and breathe in the same way eight times. Once done, repeat the process from the beginning and repeat it at least three times before bed.
|Counting before bed is an effective way to get rid of insomnia associated with sleep (Agencies)|
3. Specific schedule
Routine life is the best way to sleep well every day. The routine here is not a boring sense, but an organization sense, which includes specific working hours, eating on time, and getting to bed at the same time each day.
You certainly hear about the biological clock, the internal clock of your body that makes you feel awake or need to sleep at the same time daily.Once you adjust your body to a consistent daily schedule, it will be easy to fall asleep and wake up at the same time every day.
The effect of your biological clock control on your behavioral and neurological functions, especially the balance of sleep hours, has been scientifically proven in a study of the Department of Psychiatry at Perelman College, University of Pennsylvania. To ensure the effectiveness of this method, you should adhere to sleep 7 to 9 hours a day, as the ideal duration of adult body comfort, and necessary to maintain the immune system, metabolism, and processing data received by your mind throughout the day, and to maintain normal body weight.
4 - difference between night and day
Light is one of the key variables of circadian rhythm and sleep dependence, according to a study of the Department of Physiology at the University of Maryland School of Medicine, which has shown that perception of light retina affects our basic behaviors and our daily lifestyle.
Irregular light environments necessarily lead to problems with the regularity of sleep, eventually causing learning difficulties and mood swings. It has recently been discovered that light that is inconsistent with normal day and night hours can slowly destroy the nervous system in countries where day or night lasts for months.
One of the best commandments here is blackout the bedrooms, and not using a mobile phone an hour before bedtime.
Yoga and meditation
Yoga, meditation and concentration exercises are a way for many to cope with the constant feeling of stress, stress and sleep difficulties, and to reach a calm mind and a relaxed body.
In a study published in the United States National Library of Medicine Journal to examine the effect of yoga practice on the treatment of sleep disorders in the elderly and elderly patients as the most affected by physiological changes affecting sleep, the research team confirmed after the experiment on the lifestyle improvement of the respondents, including Sleep and the number of hours, and the decline in anger, tension, insomnia, lethargy, depression and stress, and to improve public health.
Here, you don't need much. A single technique of yoga and meditation exercises can help you get enough sleep at night.
|One of the exercises yoga may help you sleep (websites)|
6. Organize your caffeine intake
We fight stress, lethargy and the body's need for some rest throughout the day by drinking too much caffeine in tea, coffee, energy drinks, soft drinks, or even eating it in chocolate.Unfortunately, this method of production during daylight hours has disastrous results at night on your sleep.
Although the effects of caffeine vary from person to person, it is best to refrain from taking caffeine in its degrees at least six hours before bedtime, and replace it in these hours with warm drinks and soothing nerves, and has already proven its efficiency in promoting sleep and relaxation such as: Chamomile, lavender, lemon, anise , Mint, parsley, herbs of St. George.
7 - stop sleep during the day
If your method of overcoming the stress of lack of sleep at night by day, you are in a vicious cycle.
Some studies have shown that it improves your vigilance and activity during the rest of the day, while other studies have confirmed that a regular, long two-hour nap causes insomnia and difficulties sleeping at night.
It seems that no matter how much you need a nap, you can replace it by drinking plenty of water or light caffeine instead of sleeping.One study has shown that of 440 college students, those who fall asleep in the day two or more times a week are likely to be deprived of sleep at night.
In another study, older adults were taking a nap in the middle of the day, and as a result they had sleep disturbances, symptoms of depression, and lack of physical activity, and were more likely to gain weight than those who rarely slept in the middle of the day.
If daytime naps affect your regular sleep at night, try to get rid of this habit altogether, or just short naps of no more than three minutes early in the day, the researchers advised.