11 SECRETS OF BETTER SLEEP FROM DOCTORS
Having a good night sleep is becoming a rare thing in this era. Those who sleep effortlessly are considered to be blessed. However, after thorough research, doctors have found out the secrets of better sleep at night.
Here are a few tips from experts on unconventional ways to fall asleep quickly, and other tips for catching sweet dreams.
1. Choose the Right Sleep Position
The first and the foremost thing that plays an important role in falling asleep is the position you sleep in. Sleeping on your stomach is the worst position for your neck and spine. It has been proven that a person falls asleep quickly on the back with a pillow under the knees for support.
2. Sleeping with Less Clothes On
Your comfort level makes it easier to fall asleep. It is said that sleeping in minimal clothing allows your skin to breathe and keeps your body cool, making it easier to fall asleep and sleep soundly.
Wear clothes that are extremely comfortable and make it as your nighttime suit. Whenever you’ll put those clothes on, your mind will get the idea that it’s time to sleep.
3. Right Amount of Sleep
Recent studies show the right amount of sleep is just how much you need to recharge your batteries for the next day. However, 8 hours of sleep is necessary for running the functionality of your body properly.
But some people work fine with lesser hours of sleep. This is because the quality of sleep is more important than the number of hours.
4. Fall asleep with the TV On
This rule applies if you cannot relax before bed and are loaded with thoughts. It is the easiest way to get your mind off unnecessary thoughts.
In this case, falling asleep under the TV is normal. Set a timer so it doesn’t wake you up later in the night and try to switch from problems.
5. Caffeine and Nicotine Prevents Deep Sleep
Even though you can easily fall asleep after a cup of coffee, caffeine keeps you in the early stages of sleep. In sleep studies, you can see changes in the EKG (recording of the electrical activity of your heart) from one cup of coffee.
Some people smoke before sleeping, as they are addicted to vaping. However, it must be remembered that these things contain nicotine which has similar effects as caffeine. Vaping liquid from dr frost e-liquids also has some amount of nicotine in it. It is best to avoid such things before sleeping.
6. Unique Ways That Help Fall Asleep
Every person has special ways that help them fall asleep. Many people cannot sleep unless certain music is played. Some adults always sleep with teddy bears. One doctor said he had a patient who had to shake her leg vigorously for 15 minutes while she fell asleep. He noted that he has no idea why, but it helps her sleep.
7. Alcohol Does Not Work at Night
Alcohol can relax you, so you fall asleep faster, but research shows that you will wake up more often and, as a result, you will not have enough sleep time to feel rested.
8. There Is a Simple Cure for Snoring
Are you sleeping alone and your partner snoring? Most likely, the cause lies in hidden allergies, which are the main cause of snoring. Congestion constricts the nasal passages, creating a vibration that causes snoring. A decongestant or antihistamine may help.
9. You May Go to Bed Too Early
A doctor said he had a patient who complained that she woke up at four in the morning every night and could no longer sleep. After he asked her what time she went to bed, it turned out that she went to bed at 20:00, that is, she slept for eight hours, and this is quite enough.
However, it is advisable to adhere to your biological rhythms and observe the daily regimen following your chronotype.
10. Write Down Your Thoughts
To calm your thoughts in your head, write them down along with how you will solve them tomorrow. After that, try to do simple mental sleep exercises like counting sheep or just counting. In this way, your thoughts won’t interfere with your sleep.
11. A Psychologist Is Better Than Sleeping Pills
If your insomnia problem lasts a long time, it may be worth considering an appointment with a psychologist who specializes in sleep problems. They often use an effective technique, cognitive behavioral therapy that can get to the bottom of a problem. Numerous studies have proven that it works better than sedatives.
Sleep disturbance is quite common in the world. However, by following the tips of the world’s top doctors this disturbance can be avoided. Every process takes some time, just start following these tips from today. You’ll notice a great change in your sleep after a few days.