For individuals accustomed to a normal lifestyle, it is perfectly normal for night and day rhythms to change with sleep hours and for the anxiety, we often feel to affect our sleep patterns. You have also felt that our weekdays and weekends are starting to mix these days when we live in social isolation. We know that quality and regular sleep will support our immune system and reduce stress, but how do we provide this?
Renowned Neuroscientist Nicole Avena shared tips for promoting a quality night’s sleep, although it may sometimes seem impossible. Let’s take a look together!
Create and stick to a consistent schedule
If you are currently working from home, this system may save you more time; “I go to bed late at night, I have more time in the morning somehow.” Do not create the perception. Wake up at whatever time you usually have to get up. In the increasing time, you can have breakfast, exercise, and meditate and start the day fit, take your coffee and sit down to work.
Establish a relaxing nighttime routine
The first step to falling asleep; relax the body. For this, at least half an hour before going to sleep, turn off personal items such as mobile phones and computers that can warn us. We are exposed to much worrying news on social media these days. Browsing this news before bed can increase your anxiety level, making it harder for you to fall asleep.
Dr. Nicole Avena says that a warm shower before sleep and keeping our feet warm for our body temperature balance after the storm will help with quality sleep.
In addition to all these, you can think about the work you have completed during the day before going to sleep, and you can free your mind from thinking about these works by making a note of the unfinished ones for the next day. Another alternative to freeing your mind from thoughts is to fall asleep listening to the sounds of nature.
Avoid heavy, fatty, and sugar-rich foods before going to sleep.
If you use your extra time at home for cooking, you are on the right track, says Dr. Avena. However, he states that excessive sugar consumption during the evening hours will make it difficult to fall asleep. Alcohol consumption, which is thought to help you lose sleep, can also be an excellent alternative to relaxation, but it should not be forgotten that it will make you feel tired when you wake up the next day.
If you feel hungry in the evening, you should consume foods containing magnesium. For example, green leafy vegetables, legumes, dark chocolate… If you want to drink something during these times, choosing chamomile or lavender tea over coffee will help you relax.