HOW TO SLEEP BETTER

HOW TO SLEEP BETTER

1. How to sleep better. Adults should sleep at least 7 to 9 hours a day, but not only the total amount of sleep, but the quality of sleep is also very important. Many experts suggest using "deep sleep time" to improve sleep quality. How to sleep better.

Adults should sleep at least 7 to 9 hours a day, but not only the total amount of sleep, but the quality of sleep is also very important. Many experts suggest using "deep sleep time" to improve sleep quality. How to enter deep sleep?

a.    What is deep sleep or deep sleep cycle? How to sleep better.

Deep sleep (also known as deep sleep) is the part of the sleep cycle in which the brain and body fall into a state of low activity. If you use smart bracelets and sleep detection apps, you will find that your heartbeat, breathing activity, and brain waves are all minimized during deep sleep, and your body concentrates on secreting growth hormones, repairing tissues and cells, and helping muscles and bones grow.

b.    Science and sleep cycle. How to sleep better.

When we are asleep, our body is in a still state, but our brain still maintains a certain level of activity. For a long time, many people have misunderstood that sleep is a passive and static process, even a waste of time and laziness, but after long-term research by scientists, it has been proved that many important processes occur during sleep, and sleep has important effects on our both physical and psychological health. significant impact

c.    Sleep stages. How to sleep better.

By monitoring the brain waves during sleep, sleep can be divided into different stages: non-rapid eye movement (NREM, non-rapid eye movement) and rapid eye movement (REM, rapid eye movement). A full night's sleep consists of alternating cycles of these two phases. Non-REM sleep can be divided into first, second and third (deep) sleep stages from light to deep. During deep sleep, heart rate, blood pressure, body temperature, and respiratory rate will gradually decrease. Many beneficial physiology of the human body occurs at this stage, such as the secretion of growth hormone, the recovery of energy, and the recovery of the body.

REM sleep, as the name implies, is accompanied by rapid eye movement, most of the muscles are in a relaxed state, and heart rate, blood pressure and body temperature will increase, and the breathing rate will be not regular. Dreams often occur during this stage. Scientists have yet to fully explain the role of REM sleep. Sleep is a process that is both mysterious and important.

d.    When we fall asleep

How to sleep better. When we fall asleep, our sleep will first enter the NREM stage, about 60 to 90 minutes after falling asleep, there will be the first REM sleep, and then the NREM sleep. Throughout the night, we sleep about 4 to 6 of these cycles, during which deep sleep decreases and REM sleep increases. About half of our sleep is in stage 2, with deep sleep accounting for about 20% of the night.

 

2.    Tranquil activities before bedtime

How to sleep better. As the body prepares for sleep, it automatically begins to go to sleep. Among other things happend, body temperature drops and you feel sleepy.

Try to calm down for one to two hours before going to bed. It can be soothing to sit down for a while and close your eyes. Lying still for a while in a warm bath can also help you relax.

Write down on a note all things which needs to remember for tomorrow and it will be easier to implement it by the next day.

The sleep deprivation is interrupted if you ignore the body's sleep signals and continue to be active. Then you will find it difficult to fall asleep and have to wait until your body enters a resting state. It may take an hour. If you have facing problems with sleep, then it is important to plan your evening and may not start new activities just before you go to sleep.

Avoid bright light at night

How to sleep better. The daylight in the morning and the day helps to keep track of your inner circadian rhythm. Avoid to turn light-on at night. During the summer months, it can be good to have a dark roller blind.

Even the light from a mobile screen and computer screen or the like can counteract sleep.
Avoid caffeine, nicotine and alcohol

Avoid coffee, tea, soda or energy drinks six hours before going to bed. Also try to reduce the amount of caffeine intake during the day. Those who smoke or sniff and who end up with this often improve your sleep.

3.    Take a short sleep during the day. How to sleep better.

Many people who have poor night's sleep want to sleep during the day. But you fall asleep deeply and sleep for a long time, the next night's sleep can be affected.

To get more energy, try sleeping for a short time during the day. Sleep time can be called nap or powernap. It must not exceed 30 minutes. If you get into deep sleep it may take some time before you get started and work again. Sleep time should not be taken too late in the day, as it reduces the depth of night sleep.

4.    Let the bed be a sleeping area

How to sleep better. Try to make the bed a quiet and relaxing place.

Here are some tips on what you can do to teach your brain that sleep has to do with sleep:

    Make sure it is dark, quiet and cool where you will sleep. The ideal temperature is 14-18 degrees room temperature. If you find traffic noise or other noise is bothering you, earplugs may help.

• It is better to not read work papers in bed and if required than try to read it at work place.
• Try moving clock or mobile. It can increase the stress of looking at the clock and seeing how the time for sleep decreases, or knowing how long it is until you get up.
• Don't lie in bed for long time. Get out of bed if you haven't fallen asleep after than half an hour. The bed itself becomes a stress factor if the brain associates it with sleepless hours. Instead of lying awake in bed, it is better to do something quiet, such as reading or listening to relaxing music. When you feel sleepy, it's good time to go back to bed.

5.    You who work night

How to sleep better. You who have irregular working hours or work at night may try to sleep for a short time before you start working and it is best solution to avoid the fatigue caused by a night shift.

Minimize jet lag when traveling

If you travel across multiple time zones, your daily rhythm may be imbalanced with the local time and it is called jet lag. The symptoms are often sleep disorders, fatigue or overactivity, but also hunger and the need to go to the bathroom occur at the "wrong" time of day. This will reduce the efficiency and performance during the period of ongoing changeover period. It is often about three to four days if you have traveled to, for example, the east coast of the United States.

If you are planning to remain away from home for less than three days, it is good to stick to the daily same routine followed at home. You can avoid bright light during the time of day you usually sleep.

When you are away for longer period, you should try to live and adjust as soon as possible according to the daily rhythm that applies to the place you have traveled to. You can speed up the adjustment by being awake when it is light and eating and socializing at times that are in keeping with the new daily rhythm.

6.    Treatment. How to sleep better.

There are various treatments you can try. If needed, you can also get doctor prescription drugs. If your sleep difficulties are due to stress, you may need to make different changes in life depending on what the stress is about.

7.    Cognitive Behavioral Therapy, KBT

How to sleep better. KBT, is a psychological treatment method that can help with various types of sleep disorders. The treatment focuses on, among other things, that you should gain an increased knowledge of what contributes to sleep problems and that you get to the exercise at home with the help of home tasks.

For example, you practice having regular or routine sleeping times.

You also practice relaxation and stopping the thought. Thinking stops by learning a technique that stops the thoughts that keep you awake, such as thoughts that worry you. You can also reduce the time you sleep to increase your need for sleep the next night. This makes your sleep deeper as you fall asleep.

8.    Treatment with drugs. How to sleep better.

Sometimes you can get medication for sleep disorders. Which drug you are prescribed depends on type of sleep disorders you have. The drug should be used for short duration as possible.

Some type of medicines will keep you quickly fall asleep while other type of medicine will make you sleep deeply all night. At the health center, a doctor can tell you more about which type of drug can work for the sleeping problems you have.

The main Quilt

How to sleep better. Weightlifting has become popular for use in sleeping difficulties. But it is unclear if that helps.

Investigations and investigations. How to sleep better.

During a doctor's visit, you will be able to answer questions about sleep habits, fatigue and how you are doing. It is good for you, if you have a sleep diary to start from.

How to sleep better. Following is the planner for you, in the Sunday diary, write down the answers to these questions every day:

• What time should I go to bed at night for sleep?
• What time did you fall asleep at night?
• What time shoud i wake up?
• How many times were you awake during the night?
• What you did in the evening before went to bed?
• How did the next day work?
• Did you sleep during the day the next day?

How to sleep better. At the doctor's visit you also need to tell if you are taking any medicines as it may have an effect on sleep. After an examination, the doctor assesses the cause of the sleep problems and how to correct them.

Six Scientific Grounded Tips. How to sleep better.

9.    Investigation at sleep laboratory

    How to sleep better. In some cases, you may receive a referral for investigation by the consultant at a sleep laboratory where there is equipment to monitor sleep in detail.

a.    Why am I not sleeping well at night or what is the reason?

Insomnia. Insomnia is a common inability to get to sleep or sleep well at night, it can be caused by stress, jet lag, a health condition, the medications you take, or even the amount of coffee you take. Insomnia can also be caused by other sleep disorders or mood disorders such as anxiety and depression.

b.    What is technique to get sound sleep at night?

Work Out Daily, Eat More Fiber, Find Your Inner Yogi, Avoid Caffeine 7+ Hours Before Bed, Resist that Nightcap, Create a Relaxing Bedtime habit, Make Your Bedroom a Sleep Sanctuary, Listen to White and Pink Noise.

c.    Is 5 hours of sleep enough?

5 hours of sleep out of a 24-hour isn't enough, especially in the long term. According to a study, more than 10,000 people, the body's ability to function declines if sleep isn't in the seven- to eight-hour range.

Conclusion 

How to sleep better. Here are 10 rules of behavior that allow you to eliminate all those "interference" that make you go through sleepless nights.

1. Choose a bedtime ritual that helps you relax. For example, drink a glass of milk, read a few pages of a book and more.

2. Go to bed and wake up at the same time every time. Keep this rule even when you haven't slept well.

3. Get up when you can't sleep. The ideal is to do something pleasant and go back to bed only when sleep returns.

4. Do not engage in physical activity after dinner: the sport done in the four hours before going to sleep disturbs sleep. The same is true for overly demanding intellectual activities.

5. Don't try to catch up on sleep with "naps" scattered throughout the day.

6. Do not use the bedroom for daytime activities, such as working on the computer or eating.

7. Avoid exciting substances such as coffee, tea and chocolate and spirits that can disturb sleep from 4pm onwards.

8. Do not smoke, as nicotine is a stimulant substance.

9. Avoid falling asleep in front of the television at night.

10. In the bedroom, keep the temperature cool and the environment dark and quiet.