A quality sleep is your resource of vitality and well-being: discover how science can help you to improve your rest and therefore your life! In this article, we have listed the 12 (simple) scientifically approved tips How to improve the quality of sleep. Let’s dive into it.
How to improve the quality of sleep?
There are are many ways to improve the quality of sleep. From them, we choose 12 amazing methods to apply. And we succeeded. Here all:
1. Use the 90-minute rule
When we sleep, our brain respects sleep cycles lasting about 90 minutes. This implies that, resting well, our awakening will be less strenuous and more natural if set at the end of one of these sleep cycles: for example, if you have to wake up at 7, you should go to sleep at 10 or 11.30pm. Continue reading: 6 useful and effective home remedies for constipation
2. If you need to take an afternoon nap, do it between one and three o’clock
It is during this time that our level of attention and regulation drops dramatically and then go up again: if you have the chance, use this time frame to give yourself an afternoon nap and start again!
3. Have a coffee before a nap
Another trick to take charge after lunch is to drink a coffee just before a quick nap : in fact caffeine takes about 20 minutes to give its effects, the necessary time and perfect for a “power nap”.
4. Avoid screens an hour before going to sleep
Research has now shown that artificial light from screens inhibits the production of melatonin, the hormone that regulates our sleep-wake cycles; for this reason it would be advisable to switch off the TV, smartphone, tablet and PC at least one hour before going to sleep.
5. Wear a pair of socks at night if you’re cold
It often happens (especially to the ladies!) To find themselves with their feet frozen at night , this because of a blood circulation that tends not to heat well the ends of our body. In this case, use a pair of socks at night to avoid waking up (or waking up your partner) because of the frozen feet!
6. Take a hot bath before going to sleep
A hot bath (or a shower) is a great way to relax and then reconcile sleep.
7. Never go to sleep with too many problems in the head!
Stress is the main factor in disturbing sleep; Several studies have shown that talking about your problems, or writing them in a diary, helps our brain relax .
8. Use the bedroom only for sleeping
The bedroom must be our place of rest and relaxation ; so it would be better not to introduce television or computers; and if you are a student, for example, it would be better if you did not use your room to study.
9. Find out how much sleep you need!
Do you want to understand how many hours of sleep your body really needs? So do this: set the alarm at a specific time that you must always respect (including weekends) for at least a week.
Your body will set itself on that alarm clock and will then communicate to you the appropriate time to go to sleep at night, sending you unequivocal signals!
10. Use aromatherapy
A research published by the Wall Street Journal shows how a study carried out on some volunteers, whose clothes had been “flavored” with a few drops of lavender, had found benefits in the quality of their rest .
11. Be lulled by sweet sounds
In our recent article, we have already illustrated the benefits of music on sleep (if you want to know more read ” Did you know that music can improve your sleep? “): It is scientifically proven that soothing and natural sounds help to have a better sleep.
12. Always rest on a bed system suitable for you
To remain stretched for hours on a mattress that does not respect our physiognomy and our physical characteristics compromises our rest and the quality of our life.
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