9 tricks for better sleep

Sleep quality is among the most important things when it comes to improving brain function and longevity.

We all know this, but many people have trouble falling asleep. There are 9 ways for better and quality sleep.

1) Track your sleep quality

Often when people have sleep problems, they don’t know exactly what’s going on and what the problem is. There is an iPhone mobile app that can help.

It’s called SleepCycle. You need to put your phone under the mattress sheet and set the alarm. The app will track your sleep patterns.

It is good to do this for at least a week. Once you’ve tracked your sleep, you’ll have all the data you can to improve it.

2) Wake up at a specific time in your sleep cycle

When we sleep, we go through different cycles. When you wake up in the upper phase of your sleep cycle, you’ll feel great, while if you wake up in the middle of deep sleep, you’ll feel groggy for hours. p>

For this purpose, use an alarm or an alarm clock. This trick will help you feel fresher and more awake throughout the day.

3) eat something fatty with dinner

Fat is fuel that, when burned over time, fuels your mind and body. Cow butter, animal fats and coconut oil are the best choices.

Fats are quickly converted into ketones, which serve as fuel for the brain. In addition, they burn easily during sleep. Some experts say that after 1-2 tablespoons of butter with dinner, you will think faster and more clearly the next day.

4) Don’t forget protein

Our body uses protein for muscle repair and immune function. Muscle repair takes place at night during deep sleep, so your body needs all the necessary raw materials at night to repair and renew tissue.

The problem is that most forms of protein are not good to take before bed because they are difficult to digest and will weigh on your stomach.

This applies not only to meat, but also to protein powder. 1-2 tablespoons of hydrolyzed collagen peptide may be taken at bedtime.

Hydrolyzing proteins makes them more easily digestible, so they don’t cause the problems listed above.

5) Dim the lights

At least half an hour before going to bed, try to avoid bright light. If you have to work late in the office, at least turn off the harmful fluorescent lights.

Don’t stand in front of the TV, don’t stare at your iPhone or iPad. Even a tiny amount of light provokes your body to produce melatonin, which ruins the quality of your sleep.

6) Avoid physical exercise before bed

You should not do physical exercise at least two hours before bed, unless it is yoga and breathing exercises. Training is highly tonic and increases cortisol levels, which interferes with sleep.

7) Don’t drink coffee in the afternoon

Coffee refreshes the mind and makes you more productive. However, you need to give your brain a rest after it has worked hard in the morning and afternoon hours. Do not drink coffee after 14:00 or at least 8 hours before going to bed.

8) Go to bed early enough

There is a window between 22.45 and 23.00 when you naturally feel tired. Hours vary slightly, depending on the season.

If you don’t go to sleep during this time and choose to stay awake, your body will produce cortisol, which will refresh you and keep you awake until 2am.

It is best to go to bed before 23.00 and wake up rested, which will not happen even if you sleep the same number of hours again, but if you go to bed later.

9) Reduce Stress

Perhaps the most common reason people suffer from insomnia is that they don’t know how to clear their mind and how to stop worrying . Deep breathing exercises, yoga and meditation can do wonders and help the brain rest.