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We can live two months without food, and only eleven days without sleep! If you sleep less than 7 hours a day, your life will be shorter and you will gain weight. We advise what to do to sleep like a gopher.
First: sleep hygiene
This concept covers a few simple rules, compliance with which reduces the risk of sleep disorders. First of all, people struggling with insomnia should always lie down and get up at the same time, and avoid naps during the day. It is equally important not to spend time in the bedroom outside of your sleeping hours.
The bed is only for sleeping, not watching TV series on Netflix or chatting on Tinder. For this reason, all electronic devices: phone, tablet or laptop should stay at the desk. The conditions in the bedroom are also important: a comfortable mattress, a warm color of light and a temperature of around 18 – 21 degrees Celsius will help us create a cozy atmosphere conducive to relaxation. It is very good practice to ventilate the room before a night’s nap.
Second: dinner for a good night’s sleep
How to take care of sleep from the side of the plate? First, let’s set a time for the evening snack. The myth of not eating after 18 p.m. is a thing of the past – it all depends on the time you go to bed. If we eat dinner at 19 pm and work until midnight, we can eat a little something at 22 pm.
As part of the “night snack”, it is best to choose easily digestible and low-calorie dishes – below 200 kcal. Our proposal is: boiled, baked in foil or stewed fish with vegetables, a sandwich with cottage cheese or a cream soup.
It is worth choosing products containing magnesium, B vitamins and omega 3 fats that promote night regeneration, and drink a cup of herbal tea after dinner. We recommend mint for digestion, calming chamomile or calming lemon balm infusion. It is best to give up the bags and put on leaf tea.
To support the process of falling asleep, to calm down and to regulate the day-night mode, try Sleep Well ™ YANGO, a supplement available at a promotional price on Medonet Market.
Third: tryptophan
It is one of the nine essential amino acids that must be provided with the diet. What does it have to do with an evening nap? A lot – mainly it is involved in the production of melatonin (a hormone responsible for the circadian rhythm) and serotonin (a happiness hormone). In addition, it reduces hyperactivity, tension, regulates the mood, improves immunity and affects the metabolism of carbohydrates. It is also essential for building muscle tissue!
Banana is said to be the best source of it, but you will find a valuable amino acid primarily in protein-rich foods such as poultry, fish, dairy products, soy products, pumpkin seeds and legume seeds. Tryptophan also contains cherries – research by American scientists has shown that people who drink a glass of cherry juice twice a day sleep on average half an hour longer and much calmer than the rest.
- 10 tricks to make you sleep like a baby
Fourth: give up caffeine and percentages
Even if you feel sleepy after a glass of wine or a glass of beer, the quality of your sleep leaves much to be desired. It becomes shallower, intermittent and uneven. The quality of the REM phase, responsible for regeneration, deteriorates significantly. Effect? In the morning we wake up angry and irritable, just… sleepy.
In addition, alcohol causes shortness of breath and can worsen sleep apnea. People who treat “percentages” as a sleeping aid not only talk more often in their sleep, but also sleepwalk …
The enemy of sleep is also caffeine, which you will find in coffee and sodas. Conversely, sweets can cause nightmares. Even dark chocolate containing caffeine and theobromine is risky. The first chemical makes it difficult to fall asleep, the second stimulates the heart and dilates the blood vessels.
Fifth: movement
The lack of a sufficient dose of exercise during the day may also be responsible for problems with falling asleep. According to scientific research, people suffering from insomnia are more likely to lead a sedentary lifestyle, and their physical activity is limited to going shopping.
The effort makes the sleep deeper and longer. The recommended frequency is five times a week for no less than 30 minutes a day. Even an evening walk is important – it relaxes and oxygenates the body. Remember, however, that sports activities should be undertaken during the day, never just before going to bed!
Sixth: relaxation
Relaxation techniques are helpful in treating insomnia. Don’t think of anything disturbing or absorbing before going to bed. Another mistake is staying in bed when we cannot fall asleep for more than a quarter of an hour. In that case, get up and do something relaxing.
Some of us are calmed down by reading a book, others – by listening to music or going for an evening walk. Among the methods of improving the quality of sleep, the Benson relaxation technique, recommended by the American Psychological Association (APA), is very popular.
It is crucial to focus on the word or sound that you choose. Repeating them in your mind for 15-20 minutes allows you to break away from the existing lines of thought and create an internal “emptiness”. Research shows that the described relaxation method allows you to reduce the level of anxiety and the intensity of various types of disorders – mental, neurological and respiratory. Which, in turn, clearly translates into an improvement in the quality of sleep.
Some herbs that you can find in sleep-supporting dietary supplements also have a relaxing and calming effect, eg Dobra Noc – the Panaseus dietary supplement is based on verbena, valerian and valerian. You can buy the preparation at a promotional price on Medonet Market.
In order to relax and calm down before bedtime, it is worth buying a Weighted Quilt, which is a perfect complement to the treatment of insomnia. In turn, under the head, place the Profiled orthopedic pillow that remembers the shape of Standard Pillow for adults or the Children’s orthopedic pillow the profiled Baby Dream suitable for your child.
Seventh: medications and a doctor
Remember that treating insomnia should begin with gentle methods. Before reaching for sedatives and sleeping pills, which can be addictive, use mild herbal remedies. In their composition, you will most often find: St. John’s wort, valerian root and hops.
Herbal sleeping pills, like teas, can only be used in the case of short-term insomnia, i.e. insomnia that does not last longer than four weeks. It is usually caused by nervousness, excessive stress, or an important event in the near future. For example, teas that improve mood and soothe (Bright Mood Bio Yogi Tea – tea available at Medonet Market) will work.
It is also worth trying the Harmonix 500 ml dietary supplement, which, thanks to the content of 10 herbal extracts, not only improves sleep, but also regulates digestion, relieves stress and anxiety, and stabilizes blood pressure. You can also buy N ° 1 Deep SLEEP – a dietary supplement for sleep, which contains, among others, melatonin. Lemon balm sleep syrup will also help you to calm down before going to bed. It is also worth trying catnip herb with a relaxing and calming effect, or Dobry sleep – a natural herbal blend of Lorem Vit, which contains: lemon balm leaf, narrow-leaved lavender flower, hops flower, drowsy greyhound root, valerian root.
In the case of chronic insomnia, consult a specialist doctor.