13 Sleep Techniques That May Make You Sleep Comfortably and Comfortably
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It is no exaggeration to say that improving the quality of sleep is directly linked to a healthy life, as humans spend one-third of their lives sleeping. However, not many people are able to get a good night's sleep. The 13 points that maven46, a fashion / lifestyle site, seems to be good for such a person to try.
13 Sleep Hacks to Get Better ZZZ's --maven46
http://maven46.com/lifestyle/2016/03/13-sleep-hacks-to-help-you-get-better-zzzs/
◆ 01: Eat wisely
If you eat too much, your body's reaction will slow down. In order for humans to fall asleep deeply, stomach activity must be completely stopped. Therefore, do not overeat before going to bed. It's also better to avoid spicy foods that are high in carbohydrates as they take longer to digest. For dinner, eating fish that are high in omega 3 fatty acids can help you get a good night's sleep.
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◆ 02: Take a short nap
Taking a nap during the day can help relieve drowsiness and increase activity, which can affect sleep at night. In particular, if you take a nap many times, your body's rhythm will be out of order and you will not be able to sleep when you should. If you take a nap, you should keep it for a short nap of about 20 to 30 minutes between 13:00 and 15:00.
◆ 03: Do not drink alcohol just before going to bed
Drinking alcohol before going to bed cancels out the first few sleep cycles that repeat many times a night and suddenly puts you in a deep sleep. Soon after the decomposition of alcohol progresses, the sleep cycle shifts to the state of light sleep REM sleep, which tends to wake up and cause sleep interruptions. If you drink alcoholic beverages, stop drinking 3 hours before going to bed to get a good night's sleep.
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◆ 04: Pick honey
Taking 1-2 spoons of honey before going to bed may help you sleep better. This is because the sugar contained in honey is the source of glycogen, which is the energy source for the brain. Taking the right amount of honey will help your brain work better while you sleep.
◆ 05: Make sleeping activities routine
The human brain prefers to know what happens next when the same behavioral pattern is repeated. Repeating the same behavioral patterns every day, such as reading a book before going to bed, washing your face, taking a bath, and taking notes for tomorrow, will help your brain go to sleep.
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◆ 06: Secure enough sleep time
It is said that adults need about 7 to 9 hours of sleep. Therefore, it is important to calculate back from the time you wake up to determine the time to sleep.
◆ 07: Try not to feel uneasy
It's better to forget about things you don't like and the pressure of work before you go to bed. Anxiety also affects sleep. It is important to calm your mind when you go to bed, take a deep breath to calm your body and mind, and if necessary, use a meditation app to create an environment where you can sleep peacefully.
By Tyler Nienhouse
◆ 08: Choose music
Of course, listening to uplifting music before going to bed is counterproductive. If you listen to music when you go to bed, it's a good idea to avoid up-tempo music with beats such as rock, and choose a genre that is light and will give you a good night's sleep.
◆ 09: Don't make it too warm
When your body temperature drops slowly, it's easier to fall asleep, so it's better to be a little cold when you go to bed. However, be careful not to lower the room temperature too much. It is recommended to set the temperature of the air conditioner to 20 to 22 degrees.
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◆ 10: Do not touch electronic devices
The light emitted by electronic devices, such as the 'blue light' emitted from the screens of smartphones, which is often heard in recent years, interferes with human sleep. Also, getting information from SNS etc. will interfere with trying to get to sleep, so it is better not to have a smartphone etc. at hand before going to bed.
◆ 11: Exercise in the morning or afternoon
When you work out and move, adrenaline is released, increasing your heart rate and temperature. However, this condition interferes with sleep, so when exercising, avoid it just before going to bed, and it seems better to do it in the morning or from noon to evening.
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◆ 12: Use the bedroom only for sleeping
By focusing on sleeping in the bedroom, you can instill a sense of 'a place to sleep' in your brain. Therefore, it is best not to bring work or study into the bedroom, and even bring a TV, PC, smartphone, etc.
◆ 13: Make it pitch black
Turn off the lights, make it as dark as possible, and in some cases use an eye mask to make it darker to help you fall asleep. In a dark room, even a little light can be annoying, so it seems better to keep things that emit light as far away as possible.
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