To celebrate World Sleep Day, we asked you to share your best tips for a good night's sleep on Twitter. They responded with a host of ideas, from drinking a relaxing cup of chamomile tea to going to the gym or having sex. These are our favorite ideas and what the experts have to say about it ...
1. Turn off your devices
This is a good strategy according to Russell Foster, director of SCNi (Sleep and Circadian Neuroscience Institute) at the University of Oxford, since blue light emitted by a smartphone, television, and computer screen can suppress melatonin (a hormone that helps you sleep) and increases your alertness.
"What it will possibly do is increase your alertness levels, and therefore delay sleep onset ... that's a good rule of thumb to reduce light exposure," Foster said, advising turning off screens half an hour before going. go to bed and relax in a dimly lit room.
You can even buy special light bulbs that mimic daylight ... bulbs that create a "white and colored atmosphere" can gradually wake you up and help you sleep by slowly illuminating, dimming, and alternating light frequencies.
2. Avoid having a drink before going to bed
As pleasurable as a drink may seem, it can unfortunately lead to shallow sleep. Shallow sleep could lead to a negative cycle in which you become dependent on sleep sedatives and stimulants, such as caffeine or sugar, to stay awake during the day.
3. get up early
If you're having trouble sleeping, getting up early might be the solution for you. It might seem brutal, but it can give you results. This has been shown to stabilize the sleep/wake timing of the human body clock, ”says Foster.
You should also avoid naps, especially if they are longer than 20 minutes, as waking up from deep sleep can make you feel even more groggy. If you follow a routine of getting up early and experiencing daylight, your body clock adjusts to sleeping earlier at night, ridding you of those sleepless nights.
4. Forget your worries
Setting aside a quiet moment at night to meditate, rest or pray was a popular response on Twitter. It is important to put aside the concerns that accumulate during the day since they can affect the initiation and maintenance of sleep.
5. Exercise
Whether you're swimming, running, or practicing yoga, regular exercise can get you a great night's sleep. It is best to exercise six hours before going to bed as your body remains overheated for several hours after vigorous exercise, causing the waking state.
6. Get a little more exercise ...
For those who have something a little more spicy in mind, sex was suggested as a good way to get a good night's sleep… although keep in mind that this could also be considered a form of exercise. It is also included in the World Sleep Day "Ten Commandments to Sleep", which are guidelines for achieving the best possible sleep. As Culebras explains, “the bed is good for two things: number one, sleep; And, number two, to have sex with your bed partner. It is a type of activity that is very useful and accepted. ”
7. Have a hot drink
A warm (nonalcoholic) drink before bed is a good way to relax and get ready for bed, says Foster, as long as it doesn't contain caffeine. Avoid coffee, chocolate, and soft drinks at least six hours before bed.
Tea without caffeine is fine ... but don't drink a lot or you may need to go to the bathroom at midnight.
8. Listen to Quran
From new-age sounds to gospel rhythms and sleep-related podcasts, many fall asleep listening to the Quran. Relaxing sounds can be a good way to fall asleep, but something louder could have the opposite effect, Culebras says.
9. Take medication as a last resort
While it is possible to get results in the short term, it is important to be aware of the unwanted effects and consult your doctor if you are experiencing trouble sleeping. "Do not abuse sleeping medications ... if you need them for a short time do so under the supervision of your doctor, do not self-medicate," advises Culebras.
Most of the time, insomnia is caused by psychological problems such as stress, anxiety, or depression. It is important that you consult with your doctor and treat the underlying problems instead of using pills or supplements for immediate rest.
10. Don't complicate things
For some of you, it's that easy.
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