Having trouble falling asleep? It’s perfectly natural. According to most sleep studies, approximately 50 to 60 percent of people suffers from insomnia once or twice during their lifetime. As part of the World Sleep Day 2016, several sleep specialists have compiled a list of useful tip and tricks that you could use in order to have a good night’s sleep.
Antonio Culebras, the event’s organizer, who is also a sleep specialist, gave us a rundown of the basic rules we should keep in mind to nap like newborns. According to Culebras, most individuals aren’t aware of the fact that the human brain usually needs 10 to 15 minutes to fall asleep or that a healthy adult needs at least 7 to 8 hours of sleep per night.
Another good tip offered by the specialist is to try and slumber in a cold room. Culebra declared that we will wake up feeling good and refresh in the morning if we turned down the heat in the evening. Moreover, the ambient temperature should not exceed 19 degrees Celsius in our room.
Here are some more tips for a restful slumber.
Put away your smart devices. According to a recent study carried out by a team of medical investigator from the Oxford Sleep and Circadian Neuroscience, smart devices such as tablets, laptops and smartphone emit a so-called blue light.
Russel Foster, the director of Oxford’s Sleep Institute, said that the blue light emitted by electronic devices can hamper our body’s ability to create melatonin. Thus, our brain becomes more alert, preventing us from resting.
Foster’s recommendation is to switch off any smart devices half an hour before going to bed. Another good tip for a good night’s sleep is to avoid alcohol. It may help you fall asleep quicker, but the long-term effects are pretty nasty.
Another good idea is to get up earlier than usual. We are aware of the fact that this may be construed as a form of torture for those who love to sleep in, but the doctors stated that going to sleep and waking up earlier can regulate the body’s circadian clock, thus optimizing the brain’s processes.
Try to chill out more. One of the prime factors that lead to insomnia is stress. Read a novel before going to bed, listen to some soothing music or meditate. If you’re into music, try listening to something relaxing like new wave. Doctors recommend that we should avoid metal or rock and roll, which can lead to excitation.
Last, but not least, exercising. Wake up earlier in the morning, do a few stretches, run a few laps around the block or hit the gym. But remember: you mustn’t exercise before going to bed because your body needs a little time to cool off.
On the subject of exercising, the doctors also recommend some extra hanky-panky with your bed partner. Sexual activities can help our slumber, and it’s good for the cardiovascular system.