It is becoming more crucial to get quality sleep in the urban chaos, where we are living longer and more stressful lives. In today’s urban chaos, it is more important than ever to get enough sleep. This requires strength and flexibility. Experts have supported our tips for quality sleep with scientific research. Let’s have a look!
Make sure you get enough magnesium
Magnesium positively affects sleep quality By activating the Parasympathetic nervous SystemThis is responsible to relaxation. Magnesium supplementation can also regulate the hormone melatonin that controls the body’s sleep cycles. Dana James, a nutritionist, says Magnesium has been the best sleep supplement she’s ever used. James is supported by research that supports her assertion. Magnesium Deficiency can lead to problems insomnia. This is how we can easily see that magnesium foods are increasing in this direction. sleep quality. For Quality sleepWe can concentrate on foods rich in magnesium such as dark chocolates, avocados, hazelnuts, and pulses.
Attention! Before you start using magnesium to help with your sleep issues, check with your doctor to make sure that you are not suffering from a magnesium deficiency. You will be able to take the minimum amount of magnesium daily (350mg).
Set up a reminder alarm for pre-sleep.
Remember, consistency is essential. Once you have decided when to go to sleep each night, Dr. Catherine Darley will help you. Suggestions Setting a repeating alarm that will go off approximately an hour prior That’s it!. You can use the sound of an alarm to signal that you need to turn off any electronic devices, such as your TV, tablet, or smartphone, dimm the lights, and get rid of the tiredness from the day.
Before you go to bed, do some breathing exercises.
We are often faced with difficulties Falling asleep Because our thoughts keep you awake at night. Such cases are called “a…” Breathing exercises This will calm our minds, help us sleep and be good for our health.
Harvard Doctor Andrew Weil has been researching the relationship between sleep and health. Breathing techniques For many years, Dr. Weil has known that good breathing is a key component of healthy sleep. Dr. Weil describes the relationship between sleep-breathing and health with these words: “Breathing has a deep connection with your psychology and Your body has many systems. You can quickly fall asleep by focusing your attention on your breathing. It doesn’t matter when it is morning or night, it doesn’t matter. Tsao Lin E. Moy, a Chinese medicine practitioner, recommends that you make it a habit of doing 4-7-8 relaxing breathing sequences every night.
Dr. Dr. bTechnique for reathing. These are the 4-7-8 breathing techniques.
- Take a deep breath through your nose and count to 4.
- Now, hold your breath.
- As you exhale, count to 8.
- You can repeat this 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 likes routines. Going to bed and getting up at the same times is a great choice for healthy sleep.
The thermostat should be turned 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. Vora claims that A temperature of 18 degrees is considered the ideal temperature for sleeping. You can get a more comfortable sleep by raising the temperature to 18 degrees in your bedroom.
Make sure you check your pillows.
Although a bed with many pillows might look great, quality of the pillow is more important than aesthetics when it comes to sleeping. Dr. BJ Hardick states that it is not practical or necessary to have more than one pillow under your head while you sleep. It would be more appropriate A large pillow should be able to adapt to the contours of your head, neck, shoulders, and back It’s better to use one pad than multiple. A body pillow that aligns and supports our spine will ensure we sleep in a healthy position.
Within the time limit, take a daytime rest.
You can be sure they like to take daytime naps! Catherine Darley is a naturalopathic sleep doctor It is not harmful to get good quality sleep at night by combining daytime sleep with rest. Darley suggests that you align your naps with the natural cycle of your sleep, which Darley explains is the key to success. Lasts It takes approximately 90 minutes. This logic should be followed to ensure that you set the alarm and get enough sleep. How can it affect your sleep? At night, you should avoid a nap lasting less than 30 or more than 90 mins.
Drink water no more than 3-4 hours before you go to bed.
Vannita SIMMA-CHIANG, an Urologist, said that she tried to stop drinking water at least three to four hours before bed in order to not wake up in middle of the night for a trip to the toilet. It’s important to drink water when thirsty but it can help you sleep better if you stop drinking fluids at nights.
Chickpeas are a great choice for a nighttime snack.
Chickpeas, complex carbohydrates, help the body produce. serotonin But do Do not lower your blood sugar. We can also fry chickpeas before going to bed. Jessica Cording, nutritionist, shared chickpeas as possible bedtime snacks.
Move.
Exercising Improvements Sleep Quality By providing A smoother, more consistent transition between phases and sleep cycles. Better sleep can be achieved by doing moderate-intensity exercises for 20-30 minutes, 4-5 times per week.
This is a great time to include regular exercise or walking every day in your New Year’s intentions: A much healthier sleep, a much more vigorous body…