7 rules for a good and quality sleep

Insomnia is a scourge for many people, especially in today’s dynamic and stress-filled lifestyle.

Scientists advise, however, to follow a few basic rules if we want to banish insomnia.

The results of various studies show several tricks that have a good effect on our sleep and help us sleep deeply and for a long time.

Eat kiwis

If you decide to eat something before bed, let it be kiwi. Eating two of these fruits an hour before bedtime helped adults fall asleep 35 percent faster and 13 percent longer, according to a 2011 study by Taiwanese researchers.

This effect of kiwifruit is probably due to its high content of antioxidants and vitamin C and E, which help regulate transmitters in the brain. Kiwi also contains a large amount of another transmitter that has a beneficial effect on sleep – serotonin.

Do not use a down pillow

If a pillow is so important to good, quality sleep, why are so many people sleeping on the wrong type of pillow? In a study conducted among over 100 people, it becomes clear that people who complain of poor and superficial sleep sleep on uncomfortable pillows.

The most common mistake that all participants in the experiment made was sleeping on pillows filled with goose down. While a comfortable pillow is different for everyone, those with goose down are most often cited as the cause of poor and insufficient sleep.

When buying a new pillow, choose those made of polyester or latex – two types that are found to be the most comfortable, the results of the study show.

Do anti-cramp exercises

Oh, the cramps. They are quite painful for anyone trying to sleep and in many cases cause insomnia. Many older people have had cramps at least once in their lives, with women being more prone, especially after middle age.

The solution is to stretch the tendons and calves. This helps to tone muscles and tendons, as well as reduce the frequency and strength of cramps, according to the results of a 6-week study published in 2012 in the Journal of Physiotherapy.

Each exercise targets two muscle groups – sit on the floor with your legs extended, touch your toes and come back up, leaning on your knees.

If you take aspirin, take it before bed

If you are taking aspirin as prescribed by your doctor to reduce your risk of heart attack or stroke, take it before bed. It has been proven that the number of heart attacks is higher in the morning hours of the day. This is because in this period of the day the activity of platelets is higher.

A study of 300 people published in the American Heart Association’s Scientific Sessions in 2013 showed that patients who took aspirin at bedtime had significantly lower platelet activity in the morning. This, accordingly, reduces the risk of heart attack or stroke.

The Pleasant Noise

There are a lot of annoying noises before bed. The hands of the clock. The dripping faucet. All such noises can leave you wide-eyed all night.

You’ve probably heard of frequency-specific “white noise” machines. It can be the waves of the sea, rain, croaking of frogs in the swamp, the song of crickets.

Listening to such noises helps people adjust their brain waves to stay in the resting phase of sleep as long as possible. This is shown by the results of a Chinese study conducted in 2012.
What’s more – pleasant sleep noise can stimulate the brain centers responsible for memorization.

Running for health

You’ve heard the advice to skip going to the gym in the evening because it’s too refreshing and prevents you from relaxing and falling asleep.

The good news is that movement helps you sleep better, according to a 2013 study by the National Sleep Foundation.

And one more exercise

We know that if we learn to be grateful, we will not have mental health problems. The same applies to falling asleep – people who feel gratitude for who they are and what they have fall asleep more easily, according to a 2009 British study.

Simply remind yourself of what made you happy and grateful during the day – this way you will banish negative thoughts and sleep peacefully and deeply.

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