Sleep is the key to beauty and health. I talked about how it “works” and how many hours you need to sleep in the article Sleep for Health. The more scientific research I read about sleep, the more seriously I take it. However, from time to time I cannot fall asleep on time and sleep the required minimum. Here, it seems, there is no more strength, the time is far past midnight – and I lie and stare at the ceiling until morning, and then I cannot get up. Those who face similar problems follow the standard guidelines: do not watch TV or use a computer in bed; drink the last cup of coffee / black tea no later than noon; not work in the evening … Why are you still awake? It turns out there are additional tips to heed:
1. Be consistent in your diet.
If you usually eat a balanced dinner in the evenings, but spoil yourself with a steak at night a couple of times a week, you may not only be disrupting your diet. Research shows that conflicting eating habits can negatively affect sleep. It’s okay if you eat late at night – but only if it happens every day. If not, then it is better to give up the unexpected dessert and go to bed. Consistency is the key to success.
2. Avoid minty freshness in your mouth
I am by no means advising you to stop brushing your teeth before bed, but you might need to change your toothpaste! Research shows that the taste and smell of mint stimulates the brain, making you feel more alert. Try an alternative flavor like strawberry or chewing gum.
3. Don’t smoke before bed.
Maybe you think that an evening cigarette calms your nerves, helping you get ready for bed. Unfortunately, nicotine is not only a sedative, but also a stimulant, which makes the cigarette an enemy of your sleep. If you can’t give up cigarettes completely, start by not smoking before bed.
4. Do not wash your face with cold water
Of course, ice washes are good for the skin, but they also stimulate the body, helping to release energy to help it warm up and invigorate. Try washing your face with warm water in the evening, and leave the ice wash for the morning to wake up faster..
5. Turn off all the lights on the appliances in the bedroom
You don’t use your email or cell phone at night, but you may be charging some electronic devices at night. Even the charging indicator light can be bright enough to disrupt sleep – especially if it is blue light (blue light has the greatest impact on circadian rhythm). Try charging your appliances in the morning while you get to work, or in your office or living room.
6. Skip lemons at night
Lemon tea may seem like a great alternative to after-dinner coffee, but the effect is about the same. Why? The scent of lemon (and other citrus fruits) can increase mental arousal and energize – not at all what you need on the road to dreamland. To help you fall asleep, skip lemon-flavored drinks before bed and avoid washing your face with lemon freshness..
7. Don’t take medications before bed.
It may be easiest to remember to take your pill just before bed, but research has shown that certain vitamins, such as B6 and B12, and certain medications, including steroids, affect sleep. Talk to your doctor about the existing prescriptions and find out if it is possible to take your medication in the morning. Plus, you won’t forget to take your pills if you get a good night’s sleep!
8. Change the mattress and pillow
Are your pillow and mattress really comfortable? How much your body relaxes depends on it. For example, recently, on the recommendation of a friend, I bought a buckwheat husk pillow (my son calls it a “buckwheat pillow”). I must say that for me it turned out to be more comfortable than many other pillows. Until I bought a super hard mattress, my back often ached after a night’s sleep.