Actions to avoid for a comfortable sleep

 Actions to avoid for a comfortable sleep

Sleep is one of the most mysterious phenomena in life. Like gravity and quantum field theory, you learn little by little every day, but still no one knows the exact reason why you should sleep.

However, we are well aware that 6-8 hours of sleep is one of the cornerstones of health.

Sleeping 6-8 hours a day is ideal for most adults, and sleeping too much or too little is unhealthy.

Lack of sleep has become so common today that there are times when you don't even know you have a lack of sleep. Scientists who study sleep show that lack of sleep can have serious health effects over a long period of time.

For example, if you wake up in the middle or you can't sleep properly:

A sharp decline in the immune system

Accelerated tumor growth-tumors grow 2-3 times faster in experimental animals with severe sleep disturbances

Causes a pre-diabetes condition, which can lead to hunger and weight loss even after eating

First case of severe memory impairment. However, a lack of sleep overnight (4-6 hours of sleep) can affect your judgment the next day.

Causes mental and physical functioning affection and impairs problem-solving ability

When the 24-hour circadian rhythm is disrupted, the body secretes less melatonin (hormones and antioxidants), and its anticancer function decreases. This is because melatonin inhibits cancer-causing free radicals. This is why tumors grow so fast when sleep is lacking.

Lack of sleep also increases stress-related disorders, such as:

heart disease

Stomach ulcer

Constipation

Emotional disorders such as depression

Lack of sleep causes you to age quickly (make you look older) by inhibiting the production of growth hormone secreted by the pituitary gland during sleep. For reference, growth hormone makes you look younger.

According to one study, people with insomnia are three times more likely to die prematurely. Lost sleep is lost forever, and constant sleep deprivation accumulates and damages health. As most people know, lack of sleep makes life difficult.

The good news is, there are many natural remedies that can restore "sleep health".

If it's difficult to fall asleep, often wakes up too early, feels not getting enough sleep when you wake up in the morning, or just wants to improve your sleep quality, I recommend trying my tips and tricks below to get it done. .

Optimize your sleeping environment

1. Fall asleep in complete darkness, or as close to it as possible — even a small light can interfere with the body's internal clock and the pineal gland production of melatonin and serotonin. Even a small light from a clock radio can interfere with sleep. This reduces the risk of getting cancer. Close bedroom doors and remove night lights. Even when you get out of bed, don't turn on any lights at night, if possible, and cover the radio with a clock. It is recommended to cover the windows with a curtain that can completely block the light.

2. Do not keep your bedroom temperature above 26 degrees-many people set the room temperature too hot, especially the upper bedrooms. Studies have shown that the optimal room temperature suitable for sleeping is between 15-20 degrees, which is quite cool. If you make the room too cold or too hot, you will not be able to sleep comfortably. When you sleep, your body temperature often goes to its lowest level after 4-5 hours.

3. Check the electromagnetic field (EMF) in your bedroom — disrupts the pineal gland production of melatonin and serotonin, as well as other negative effects. To do this, you need a Gaussian meter.

4. Keep alarm clocks and other electronic devices out of bed — if you need them, keep them at least 1 meter away. It's a good idea to keep your watch out of sight as well.

5. Avoid loud alarm clocks — waking up suddenly puts a lot of stress on your body. If you get enough sleep on a regular basis, you may not need an alarm clock.

6. Get ready to sleep — if you're watching TV or working in bed, you shouldn't do it in bed because it's difficult to fall asleep while relaxing.

7. Consider a separate bedroom — Recent research suggests that many people who share a bed with a spouse (or pet) can have severe sleep problems (especially when the spouse moves or snores while sleeping). If your spouse 명지출장안마 continues to interfere with your sleep, you should also consider a separate bedroom.

Ready to sleep

8. Go to bed as early as possible — your body (especially the adrenal system) is primarily used for recharging from 11pm to 1am. Also, the gallbladder also releases toxins at this time.

9. Don't change your sleep time — you need to sleep and wake up at the same time every day. This will help your body get used to the sleep cycle so you can easily get to sleep and wake up in the morning.

10. Make a habit before bedtime — this can include meditation, deep breathing, aromatherapy, essential oils, and a partner's massage. The key is to find something that makes you comfortable and repeat it every evening to relieve the tension of the day.

11. It is advisable not to drink any beverages 2 hours before bedtime — this will eliminate the need to go to the bathroom or reduce the number of times to a minimum.

12. Go to the bathroom before you go to bed — this will reduce your chances of waking up to go to the bathroom at night.

13. Eat a high-protein snack 7 to 8 hours before bedtime — this will give you the L-tryptophan needed to produce melatonin and serotonin.

14. It's a good idea to eat a few slices of fruit — this helps tryptophan pass through the blood brain barrier.

15. Avoid snacks, especially grains or sugar before bed — blood sugar can rise and you can fall asleep late. Later, if your blood sugar drops too low (hypoglycemia), you may wake up and not be able to fall asleep again.

16. Take a warm bath, shower, and sauna before bed — when your body temperature rises late in the evening, it falls off when you sleep to help you sleep. When the temperature drops as you get out of the bathtub, it signals your body that it's time to go to bed.

17. Wear socks when you sleep — your feet feel colder than the rest of the body because of poor circulation. According to one study, wearing socks while sleeping reduces insomnia. Alternatively, you can put a hot water bottle near your feet at night.

18. Block the light completely with a blindfold — as mentioned earlier, it is very important to sleep in completely dark conditions whenever possible. In other words, it is not easy to completely block the light all the time with curtains, shading, etc. This is especially true if you live in urban nearsightedness (or if your spouse sleeps differently than you). In this case, a blindfold will help.

19. Don't finish work at least 1 hour before bed (we recommend at least 2 hours before going to bed) — this will help you relax and fall asleep, so you don't have to worry about the next day's deadlines.

20. Please refrain from watching TV right before you fall asleep —. It's even better to remove the TV from the bedroom or not install it in your home. It stimulates the brain, preventing you from falling asleep quickly. TV interferes with pineal gland function.

21. It's good to listen to comfortable music — some people say that listening to white noise or natural sounds such as the sea or forest can help you get to bed comfortably.

22. Choose and read a book that will help you spiritually or feel good — it will help you relax. Do not read anything stimulating, such as a mystery or suspense novel. This is counterproductive. If you really like suspense books, it's better to watch them for hours than to go to bed!

23. Keeping a Diary — If you often lie in bed while thinking about something, it is also helpful to keep a journal or write down your thoughts before going to bed. Personally, I've been doing this for 15 years, and I like to do it in the mornings when my brain is working to its fullest and cortisol levels are high.

Lifestyle suggestions to help you sleep

24. Reduce or avoid drugs if possible — many drugs, whether prescription or over-the-counter, interfere with sleep.

25. Avoid caffeine — At least one study has shown that in some people, caffeine is not metabolized efficiently, so its effects last longer after consumption. So, a cup of coffee or tea in the afternoon can prevent you from falling asleep at night. Be aware that some medicines contain caffeine (for example, Darts medicine).

26. Avoid alcohol — Although alcohol can make you sleepy, the effect is very short and you may wake up after a few hours and never fall asleep again. Alcohol also interferes with deep sleep, where most of the body heals.

27. Exercise regularly — Exercising for at least 30 minutes each day improves sleep quality. But don't do it too late. It can also prevent you from falling asleep. Studies have shown that exercise in the morning is best if possible.

28. Lose Excess Weight — Being overweight increases your chances of getting sleep apnea.

29. Avoid sensitive foods — especially sugar, grains and pasteurized dairy products. Sensitive reactions can cause excessive congestion, upset stomach, bloating and gas, and other problems.

30. Get an adrenal gland examination by a leading natural medicine specialist — Scientists have found that insomnia is caused by adrenal stress.

31. If you are in menopause or menopause, get tested by an excellent natural medicine practitioner — hormonal changes during this period can cause sleep problems if not dealt with properly.

If the above sleeping methods don't work...

32. My current preferred treatment for insomnia is the Emotional Freedom Technique (EFT) — most people can learn the basics of this technique in minutes. EFT balances the body's bioenergy system and fights insomnia at a very deep level.