After sunset, a hormonal explosion occurs in the body: cells begin to actively recover and renew themselves. True, this only happens when we sleep. Four unusual and effective ways to improve the quality of sleep to feel fresh, alert and full of energy.
Go to bed at the same time, use the bedroom only for sleep and sex, leaving thoughts about work and other duties outside the threshold, dim the lights half an hour before going to bed, and prefer a paper magazine or book to a tablet and TV … These recommendations are well known to everyone US. And if you do them regularly, they really work.
But some of the common rules for good sleep don’t really change sleep quality. For example, the impact of a mattress on how we sleep is greatly exaggerated. The rule “the best is the enemy of the good” works here. If you are satisfied with your bed, then you should not look for something more comfortable. We are most comfortable on such a mattress and in such a bed to which we are accustomed. Another example: a glass of wine at night will not improve sleep. Yes, it will help you fall asleep faster, but the consequences of its use will make themselves felt closer to the morning. Dissolved in the blood, alcohol will lead to frequent short-term waking, depriving us of deep restorative sleep. It won’t end until the alcohol level drops to zero.
And yet there are some ways to quickly fall asleep and get a good night’s sleep that not everyone knows about. Here they are.
1. Go for a run
The quality of sleep is improved not only by evening walks and yoga. Contrary to popular belief, running has the same effect. “The best time to run is 4 hours before you go to bed,” says nutritionist and sports physician Didier Chos. “Otherwise, you may find it harder to fall asleep and take longer to sleep.” However, any stable moderate physical activity improves sleep, the expert adds. Sports 2-3 hours a week is what you need. So it’s important to stop being sedentary, but it’s even more important to stop worrying about whether you’re exercising enough.
2. Take a cool shower
A decrease in body temperature is a biological sign of the onset of sleep. In this case, the hands and feet become hot, as the body releases heat through them. So the natural way to improve sleep is to cool the body. The ideal room temperature for sleeping is 16-19 degrees if you sleep in pajamas and under a blanket. If you like to sleep naked, then set the air conditioner in the bedroom to 30-32 degrees.
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3.Massage your head
If you suffer from insomnia, try the Indian head massage technique. Lying on the bed, close your eyes. First, in slow circular motions, stroke your temples with your fingers. Then massage your head, as if you were washing your hair with shampoo, moving from the forehead to the back of the head and the back of the neck. Finally, comb your hair gently using your hands instead of a comb. As you perform each of these movements, silently count to 120 before moving on to the next.
4. Focus on relaxation
If you can’t sleep, instead of worrying about it, put your energy into training your ability to relax. Try an elementary exercise familiar to everyone who has been to a yoga class at least once in their life. There it is called “shavasana”. Concentrate on your feet first to release tension from them. Then stretch your legs and relax your body. Feel your face: stop frowning, open your jaw and relax the muscles around your lips. Now concentrate on breathing, let it be deep and measured. The better you distract your brain from the fact that it needs to fall asleep, the sooner you will fall asleep.