Say goodnight to bad sleep forever: From eating kiwis and walnuts to wearing amber-coloured glasses, here are 34 ingenious ways to get a good kip - solar car air purifier

Britain is a country with insomnia.
According to the sleep committee, our people sleep less than the recommended eight hours a night, which puts us at risk for serious health conditions, including obesity, heart disease, high blood pressure, depression and diabetes.
About the British often sleep badly and lose millions of dollars in the economy.
Prepare yourself to sleep with the story of countless old ladies, but Kim Jones read the study and brought you the most effective --
Amazing. . .
Eating two kiwi fruits is not only rich in vitamin C and fiber, but may be a super food for sleep.
Scientists at Taipei Medical University in Taiwan ate two kiwifruit for insomnia patients an hour before going to bed.
After these four weeks, the volunteers fell asleep faster, slept more soundly and slept longer. The super-
High levels of folic acid and antioxidants in fruits may be the reason.
Both low levels are associated with insomnia, and low levels of folic acid are also associated with restless leg syndrome.
Forget that the night snack can make you fall asleep faster.
According to a review from a scientific study, it also helps you to sleep deep in the first half of the night.
However, these benefits are offset by more sleep disruptions in the second half of the year.
You are also more likely to snore and sweat and have to use the toilet in the middle of the night.
Researchers at Columbia University wear amber glass. S.
Let a group of insomnia people wear amber-
Wear Colored Glasses for two hours before going to bed for seven nights.
After 4 weeks they were instructed to wear another 7 clear glasses.
It turns out that they slept an average of about 30 minutes in the evening with amber lenses.
Surprisingly, the glass of water you drink before going to bed is not the reason you wake up at night.
In fact, the reason is more light dehydration.
You may wake up because your throat is dry.
According to the Natural Hydration committee, women need 2 liters of liquid per day and men need 2 liters of liquid per day. 5 litres.
Bathing at nine o'clock P. M. helps to reduce body temperature-
Necessary conditions for sleeping-
After you take a shower
When you soak in hot water, the blood rises to the surface of the skin, but when you go out, those expanding blood vessels emit heat from the core of your body.
This helps your body temperature drop rapidly and encourages your brain to produce melatonin that promotes drowsiness.
According to a study by Loughborough University, people who take a hot bath at nine o'clock P. M. will nod faster and enjoy a slower sleep.
Sleep deeper than those who take a shower during the day.
Washing hands with warm water can have the same effect as bathing.
Dry your hands instead of dragging all the water off.
When water evaporates, heat dissipated from the surface of the skin, helping to cool the body.
According to a study by Florida State University, washing dishes by hand can calm your mind and reduce stress.
People who do this "heart" take the time to concentrate on smelling the detergent and feeling the water temperature on their skin, and report that their anxiety levels have dropped by 27 cents.
Massage face 20-
According to a study published in the journal supplementary therapy in clinical practice, minor facial massages can lead to general drowsiness and decreased blood pressure.
Use a moisturizer or evening cream to first apply pressure between eyebrows.
Then slide your finger up and repeat it several times over and over your forehead.
Next, massage from the nose to the cheeks and ears, then from the mouth to the chin.
Finish with your neck and touch up from your collarbone. Go up the wall!
Try yoga poses like VIP Arita Karani (legs-up-the-wall).
This is simple and is thought to help lower your heart rate and encourage relaxation.
Sit on the floor first, one hip against the wall.
Then remove your body so you can face the wall and, keep your hips close to the wall, lift your legs against the wall to rest while gently resting your back against the floor
Knees can bend slightly if needed.
Stay in this location for a few minutes.
Window office staff sitting next to the window slept an average of 46 minutes per night during the work week than those office staff without windows, according to a study published in the Journal of Clinical Sleep Medicine.
Exposure to natural light helps the body-
The clock is consistent with the rhythm of day and darkness.
Similarly, lack of sunlight can make us feel depressed or anxious, which can also lead to insomnia.
In a study published in the Journal of Advanced Care, students listened to 45 minutes of classical music before going to bed for three weeks.
They fall asleep faster than people without music, sleep better, sleep longer, and have fewer symptoms of depression.
The Ladle derone study found that inhaling lavender essential oil can reduce blood pressure and heart rate.
Another survey showed that people in the room with an oil scent had a good sleep quality of 20 cents better than those sleeping in a room with a placebo scent.
Try spraying your pillow with lavender spray, use a lavender diffuser before going to bed, or rub a few drops of oil on your wrist, neck, chest or temple.
Or you can drop a few drops on the hot fleece and put it on your face and breathe in.
Or, put a few drops of lavender oil in your tub, or tie a fresh lavender on the shower head --
Hot water releases essential oils from plants.
Both adults and babies find it a comfort to be shaken to sleep.
Researchers at the University of Geneva found that adults who took a nap in a rocking bed (similar to a hammock) fell asleep faster and had more brainwave activity associated with deep, peaceful sleep.
This suggests that rocking motion helps synchronize brain waves into sleep-related patterns.
Either sit in a rocking chair before going to bed, or try this exercise: Stand with your feet on your shoulders --width apart.
Then transfer your weight to your heel so that your toes are lifted from the floor.
Next, transfer your weight to your toes so that your heel is raised up.
Continue to swing slowly and smoothly for a few minutes and take a deep breath while you do.
Then go to bed. Write a to-
Make a list before the lights-
Write down anything that needs to be done in the next few days.
A study published in the Journal of Experimental Psychology requires a group to spend five minutes writing an article. do list.
Another group had to write down the tasks they had completed in the last few days.
Group written-
In about 15 minutes, the to-do list fell asleep, while the average sleep time in the other group was 25 minutes.
The more detailed and specific the list is, the faster its creator will fall asleep.
"Uninstalling" in this way helps free the brain from responsibility and stop thinking about all these chores as you try to nod. Go ‘forest-
Japanese practices
Slowly walk through the woods or forests, look at nature and breathe in the scent of trees
It is found to help reduce stress, boost the immune system and improve people's mood.
A study also found that walking in the woods can improve the depth and quality of sleep. . . .
Or you can also take it out and use essential oils from trees such as eucalyptus, Douglas fir and cedar in an oil burner or diffuser.
Or put plants in the room.
Studies have shown that simple observation of leaves, roses, and bonsai trees can relieve stress and relax.
Drink green tea during the day because it containsstress effects.
Some Japanese studies have found that
Caffeine drinks not only reduce stress, but also improve sleep quality.
It's a simple stretch that will calm you down, release the tension and help you relax.
Raise your arms and stand, then fold forward from your hips and reach down to your toes.
Hang there like a doll.
Relax all your muscles and hang your head heavy.
Feel the release of tension from your shoulders.
You can hang as long as you feel comfortable, breathe slowly and let your thoughts drift.
You can also try to sigh every time you breathe out.
Research shows that sighing can actually relieve stress and muscle tension. Pre-
People who meditate enjoy better-
Quality, deeper sleep.
There may be two reasons for this.
First, regular meditation will make you feel less stressed.
The other is that meditation can significantly increase the output of melatonin, sleep
Induction hormone
Try this "100 step" meditation before going to bed.
First of all, imagine you are on the top of a gentle slope.
The warm sun shines
Butterflies and bees fly in the flowers.
Start going down the mountain, count down from 100 and breathe out every step you take.
Let your breath come naturally
Don't try to breathe faster or slower than usual, and don't worry if your mind is wandering.
Staring at a flameTrataka-
Or yoga Gaza"
Including focusing your eyes on an object (usually a candle flame ).
Yoga experts claim it can help you fall asleep.
First, light a candle.
Sit a few feet away and almost reach the level with your eye flame (make sure there is no wind so the flame stays steady ).
Breathing is normal, staring at the flame as long as possible without blinking.
When thoughts enter your mind, be aware of them and then put them down while keeping your focus on the flames.
Close your eyes when you need to blink, you will see
An image of the flame inside your eyelid.
When the image disappears, gaze at the flame again.
Be grateful to count sheep.
Every night, write down or speak out the five good things about your day.
It's as simple as drinking a cup of popular tea or buying bargains in the supermarket.
Psychological research by university researchers in the UK and Canada shows that writing a "gratitude log" or just thinking about what's good about your life before going to bed can help you fall asleep faster and longer.
Blu-ray ditch-
Compared to the blue light emitted by digital technology, light-based light has a higher wavelength and less power to interfere with your sleep state.
So if you're using a night light, switch to a red light bulb.
Buy a digital radio or clock with orange or red light display instead of a radio or clock with sleep
Destroy the white and blue snacks on walnutsThey, they contain the sleep hormone melatonin, so eating more walnuts helps increase the amount in the blood.
I fell asleep easily.
That's nothing!
Using positive statements like this can certainly help change any self
Destroy your thoughts on sleep
What people say to us often affects our thoughts.
For example, if someone says, "You look tired," you might start to feel that way, even if you were awake until that moment.
In the same way, we can influence our thoughts and actively approach sleep.
Think of it as natural and achievable, rather than worrying about not getting enough --
Encourage things by telling yourself to be optimistic.
Our brains have been forming new neural connections.
By repeating positive affirmations about sleep on a regular basis, we can create new pathways in our brains, reprogram our brains, and make us feel differently about sleep.
This is the so-called neural plasticity.
The ability of the brain to change and adapt.
A word of advice: it is definitely necessary to use the present tense, excluding negative words such as "can't" or "won't.
Try to comment on your statement when brushing your teeth before going to bed, such as the statement below.
When you say it out loud, look at yourself in the mirror, or just run them through your mind: "I can sleep easily and calmly" or "I can fall asleep easily, keep calm all night.
Repeat the affirmation a few times every night and during the day to convince your mind what a great sleeper you are.
It will help to laugh more in the day.
A study published in the Korean Journal of Adult Care found that older people who sing funny songs and perform "laughing exercises" improved their sleep.
Another study in Japan found that breastfeeding mothers who had seen comedy DVDs had more sleep hormone melatonin in their breast milk.
Drop the high ditch of sugarA.
According to a study in the United States, the sugar diet will take away your sweet dreams because of the peaks and crashes in the blood that result from this
The level of sugar can cause anxiety.
Removing pilots living in areas with severe air pollution is easier to sleep well than pilots living in areas with cleaner air.
This may be because pollution affects sleep by stimulating our nose and throat.
It is also possible that small particles enter the blood and affect the regulation of brain sleep.
Use air purifier.
Some people built it.
Turn on their sensors when air quality drops-
For example, if there is a build-
The traffic outside is blocked.
Fresh Sheets not only absorb sweat and body grease, but also hold dead skin cells: these are perfect food for dust mites that can cause allergies and disrupt sleep.
A poll by the National Sleep FoundationS.
Found 71 people sleeping more comfortably on clean sheets
So wash it once a week at high temperatures.
Spend five minutes watching birds.
It may be in the garden or in the park, even as you sit by the window.
A study published in the journal Biological Sciences found that the more birds people see, the less stress or anxiety they feel.
Check your sleep. Many pills that are usually prescribed can cause some people to get disturbed by their sleep.
Including Alpha-
Blocking and beta-
(Used to combat high blood pressure );
SSRIs for depression (selective re-uptake inhibitor of five serotonin );
Testosterone for the treatment of inflammation and arthritis.
Besides, some peoplethe-
Prescription drugs contain caffeine.
Some of the ingredients in the reduction agent can mimic the effect of adrenaline, causing tension, heart beat and insomnia.
If you are worried, talk to your doctor or pharmacist about any possible options or change the time you take your medicine.
Reducing the active chemical substance of spicy pepper, chili alkali, can improve body temperature.
It's better to eat spicy food at lunch instead of at night.
In a study by the University of tazhou, volunteers ate Tabasco sauce and mustard for dinner.
Their body temperature rises, they sleep longer than usual, sleep less deeply, and wake up more than usual.
Balanced Living Art in Sweden, people living in cluttered environments sleep longer and sleep worse than those who are not surrounded by "things", according to a psychological study at the University of St. Lawrence.
Try Swedish Zen
Like the principle of lagom
Do not fill your bedroom with any unnecessary items or decorations.
The airy, spacious and fresh atmosphere will relax you.
Choose a neutral palette that echoes organic materials
Cool gray, North and white.
The lack of this vitamin is related to poor sleep.
A study of older men found it difficult for those with low levels to fall asleep and their sleep was restless.
In addition, in the journal Nutritional Neuroscience, vitamins are provided to people with sleep problems --
These improvements have been made.
The main source of vitamin D is the effect of sunlight through it on our skin.
In autumn and winter, consider making up for it.
Other sources include oily fish, cereal eggs, juice and dairy products.
After a few nights of sleep, you can bounce back and you can recover.
Scientists have found that the human body has a smart system to help make up for lack of sleep.
It waits until we fall asleep again and then makes sure that we spend less time in the lighter stages of sleep and more time in the deep sleep phase --sleep stages —
The kind that restores our body and mind.
The 222 ways Kim Jones cheated himself to sleep was published by Piatkus and was published for £ 12. 99;
©Kim Jones 2019
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