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10 Expert Tips for Quality Sleep

In the urban chaos where our days are getting more intense, quality sleep is now more critical. It has become even more important to be rested in our daily routine, which requires constant strength and flexibility. We have compiled tips supported by scientific research by experts for quality sleep. Let’s take a look together!

Get enough magnesium.

Magnesium positively affects sleep quality by activating the parasympathetic nervous system, which is responsible for relaxation. The hormone melatonin, which controls the body’s sleep cycles, is also regulated by magnesium supplementation. Nutritionist Dana James says Magnesium is the best sleep supplement she’s ever used. The work done supports James, confirming that magnesium deficiency can cause insomnia. In this direction, we can easily say that magnesium foods increase sleep quality. For quality sleep, we can focus on consuming foods containing magnesium, such as dark chocolate, avocado, hazelnut, and pulses.

Attention; Before using magnesium for your sleep problem, consult your doctor to determine whether you have a magnesium deficiency. In this way, you will not exceed the amount that should be taken daily (350 mg).

Set a pre-sleep reminder alarm.

Remember, consistency is essential. Once you’ve decided what time to go to bed each night, Dr. Catherine Darley suggests setting a repeating alarm to go off about an hour before that time. Take the sound of the alarm as a signal to turn off your electronic devices such as television, tablet, or phone, dim the lights, and start to relieve the tiredness of the day.

Do breathing exercises before going to sleep.

We often have trouble falling asleep because our thoughts keep us awake. In such cases, a breathing exercise will calm our minds, be good for us, and help us sleep.

Harvard Doctor Andrew Weil, who has been working on the association of sleep and breathing techniques for many years, found that healthy sleep is very closely related to proper breathing. Dr. Weil explains the sleep-breathing relationship with these words: “Breathing has a deep connection with your psychology and systems in your body. By simply focusing on breathing, you can relax and fall asleep quickly. It doesn’t matter what time it is, morning or evening.” Chinese medicine practitioner Tsao-Lin E. Moy also recommends making it a habit to do 4-7-8 relaxing breathing sequences each night.

Dr. The technique that Weil revealed as a result of his research, which will help to fall asleep, is known as the 4-7-8 breathing technique. Here are the 4-7-8 breathing techniques:

  • Inhale very slowly through your nose, counting to 4.
  • Hold your breath and count to 7.
  • Count to 8 as you exhale very slowly.
  • Repeat this cycle three times.

Establish a quality sleep pattern.

Holistic psychiatrist and sleep expert Dr. Ellen Vora, “The body performs best when running on a predictable schedule.” He emphasized the importance of the sleep pattern that should be created by making a statement. The body loves routines; Going to bed at the same time and waking up at the same time will be a good choice for a healthy sleep.

Turn the thermostat down.

In an article she wrote about the optimal bedroom temperature for sleep, Doctor Ellen Vora said, “In the outdoor conditions we evolved, the temperature would drop at night. This decline was part of many contextual factors that made our ancestors feel sleepy at night.” says. According to Vora, a temperature of 18 degrees is the gold standard for sleep. It is possible to sleep more comfortably by bringing the temperature of the room you sleep into 18 degrees.

Check your pillows.

A bed with lots of pillows may look nice, but when it comes to sleep, the pillow’s quality is much more important than its aesthetics. Doctor BJ Hardick says it’s not necessary or practical to have more than one mattress under your head when you’re asleep. It would be more appropriate to use a large pillow that adapts to the shape of our head, neck, and shoulders than to use multiple pads. Investing in a body pillow that supports and aligns our spine will help us stay in a healthy sleeping position.

Take a daytime nap within the time limit.

They like daytime naps, good news for you! Naturopathic sleep doctor Catherine Darley says that resting our body with daytime sleep does not impair the quality of sleep we will get at night. The trick, Darley says, is to align your naps with your natural sleep cycle, which lasts about 90 minutes. With this logic, you should set the alarm so that your rest does not affect your sleep at night, and you should be careful not to take a nap shorter than 30 minutes or longer than 90 minutes.

Stop drinking water 3-4 hours before going to sleep.

Urologist Vannita Simma-Chiang says she tries to stop drinking water three to four hours before bed so as not to wake up in the middle of the night to go to the bathroom. She added that it’s essential to drink water when you’re thirsty, but stopping fluids at night can ultimately help you sleep better.

Make chickpeas your favorite nighttime snack.

Chickpeas are complex carbohydrates that help the body produce serotonin but do not lower blood sugar. Therefore, we can fry chickpeas and consume them before going to bed. Nutritionist Jessica Cording cited chickpeas when she shared possible bedtime snacks.


Exercising improves sleep quality by providing a smoother and more regular transition between sleep cycles and phases. Moderate-intensity exercise lasting 20-30 minutes 4-5 days a week helps a better sleep.

Now you have a great reason to include regular exercise or walking every day in your New Year’s intentions: A much healthier sleep, a much more vigorous body…