14 ways to improve your sleep - quiet air purifier
Do you have enough sleep?
There is a lot of possibility that you will answer yes.
In 2013, the Centers for Disease Control and Prevention called sleep deprivation a major public health problem, noting that nearly 30% of adults sleep less than six hours a night.
A national survey by the Better Sleep committee found that most of us (61%)
More eager to sleep than sex.
Check out our Chart: How much sleep do you really need?
We sleep less than our ancestors, which is the wisdom of tradition, though it may not be true.
A new study by Hunter
The collecting society found that their average sleep time was 5. 7 to 7.
One hour a night, almost the same as people in modern society.
To be honest, the best way to tell if you have enough sleep is simple: are you tired during the day?
If you are energetic and clear in mind, your sleep may be enough.
You may need more sleep if you feel tired, tired, or blurred mind.
If you do need more sleep, what can you do for those lost Zs?
Here are 14 reliable, proven, healthy ways to get better sleep. 1. Cut Caffeine. I admit it.
I like caffeine.
But if you're having problems sleeping, it's important to reduce (if not eliminate) caffeine in your diet.
If you can't give up completely, stay away from caffeine at least 4 to 6 hours before bed;
At seven o'clock P. M. , half of the caffeine you consume is still in your body at 11.
There won't be a noticeable difference in just 24 hours, but within a few days of removing caffeine, you should notice that you sleep better. 2. Limit Alcohol.
This is really tempting.
I have a lot of patients, especially the elderly, who rely on a glass or two of wine to help them fall asleep.
It did it--
There is no doubt about this.
But alcohol also changes your sleep patterns and quality.
After a few hours, when the alcohol content in your body drops, it wakes you up and causes anxiety, making it difficult for you to sleep peacefully for the rest of the night. 3. Butt Out.
Nicotine is a stimulant that, like caffeine, can disrupt your sleep.
There is no doubt that you already know the thousands of reasons why you should quit smoking ---
Now you have one after another. 4. Eat Lightly.
The idea of falling into trytopphan coma after a Thanksgiving turkey meal is a cultural touchstone, but in fact, a hearty meal before bed is bad for your sleep ---or your health.
Trytopphan is an integral part of sleep
The chemicals associated with it are 5-amine, but research on whether your intake of food is sufficient to have any effect on sleep is contradictory.
What is more convincing is that we know when to eat and how much to eat.
Before going to bed, if any, light diet to avoid food that may cause stomach trouble ---
Like spicy, fat or fried things. 5. Set a Schedule.
Whether it's a weekday or a weekend, your body needs to get used to sleeping and getting up at the specified time.
It sounds like a tough love, but if you force yourself to get up at 6: 30 a. m. no matter how you sleep the night before and then go to bed on time at 10: 30 p. m. it can help you get back to bed
Set your sleep mode.
It may be painful these days, but it may be worth it. 6.
In addition to establishing regular, consistent sleep times and wake-up times --
Build time to build a soothing bedtime ceremony.
If you 've ever put a baby to sleep, you know how important these programs are to get a sober brain into sleep mode.
It works the same way for adults.
Plan a relaxing 30-
60 minutes before bed
Of course, this is not the same for everyone.
It may take 15 minutes for a person to meditate and then have a cup of chamomile tea.
Others may enjoy a warm bubble bath with calm music. 7. Say no to naps.
After a night's sleep break, the idea of taking a nap can be very tempting.
But a nap at noon continues the cycle of sleep problems.
If you absolutely have to lie down for a few minutes, just take a nap and set your phone or watch to wake you up after 10 to 20 minutes. 8. Get a workout.
Adding exercise to your daily routine helps solve a variety of things that can interfere with your sleep, such as anxiety and depression, but it also provides specific physiological stimuli for sleep itself.
Exercise enhances the circadian rhythm and may stimulate the slowness of a longer period of time-
Wave sleep, sleep the deepest and most recovery stage.
Polls found that people who exercise regularly, even if they don't get more sleep than people who don't.
Practitioners report better sleep quality. 9.
Put away the tablet
Don't use a smartphone, tablet or other light if you want to read before going to bedemitting e-reader.
Although all light slows down the production of melatonin, which is the hormone that helps us sleep, blue light on the screen seems to be the most effective.
The study found that people who used these devices before going to bed slept longer and disrupted the circadian rhythm. 10. Cool it down.
You don't want the temperature in the Arctic, you want a cool bedroom. -
About 66 degrees-
Research shows that sleeping is the best. 11. Keep it quiet.
If you are in a house full of houses, you may go to bed while others are still sleeping.
Or you live in a crowded street.
Using the "white noise" machine can help you block all ambient sounds and sudden noises like a door bang.
You can find a variety of equipment specially made for this purpose for about $25.
Fans or air purifiers can also work well. 12.
Clean up the sundries.
Many people are easier to relax when their bedroom is not cluttered and full of distractions, so try to be minimalist in your bedroom.
A survey found that people who make beds in the morning are 19% more likely to have a good night's sleep.
Maybe they're just more satisfied with their sleeping space? 13. Get up. Wait, what?
If you toss and turn and get frustrated that you can't sleep, staying in bed can make things worse.
Get up and do some relaxing things like reading until you are sleepy. 14. Try therapy.
If insomnia really bothers you and you fall into a vicious circle of anxiety because you can't sleep, cognitive behavior therapy has proved to be an effective way to help people "train" themselves to break this cycle.
It's worth investing in a few visits with a trained therapist!
I might cry in the wind
Or white noise)
Because the Better Sleep committee has told me that less than half of all those who are not getting enough sleep for a long time are taking any concrete action to change the situation. But humor me.
Promise to Try at least a few of these options in a week.
Sweet dream! Can't sleep?
Here are some relief: How to choose the best pillow. 5 warning signals for sleep suspension. Let's get in touch on Facebook!
Chairman of the editorial board of berkeleyhealth.
Com and health letter from the University of California, Berkeley.
Follow Berkeley Health on Twitter.