Sleep better with these tips
Many people have difficulty falling asleep or staying asleep. Insufficient or restless sleep means that the next day you are tired, irritable and unable to concentrate. But it doesn’t have to be. An expert has some tips that can help you get a good night’s sleep.
Millions of people have trouble sleeping. Often, even simple measures can significantly improve the quality of sleep. (Image: Wordley Calvo Stock / stock.adobe.com)
Insufficient or insufficient sleep not only makes you tired and weak, but also endangers your health, experts say. While sleep problems are not caused by physical or mental illnesses, simple steps often go a long way in improving the quality of sleep. Neurologist Dr. In an article from the famous Cleveland Clinic (USA), Nancy Foldvary-Shaefer gives some tips to help you get better at night.
Fill up on light during the day
“Your body has an internal clock that lets you know when it’s time to go to bed,” said Dr. Foldvary-Shaefer. This circadian rhythm is important for letting the brain know when it’s time to sleep and stay awake.
You need to make sure that you are getting plenty of bright light or sunlight each day. Not only does it help you sleep at night, but it can also give you more energy throughout the day.
Shorten screen time
These days, many people find it difficult to stop surfing the Internet. However, it’s more important than ever to take your time and take a break from the headlines and social media.
Scrolling through headlines and social media before bed – or worse, in bed – doesn’t lead to healthy sleep, it makes you restless.
“Try to put in place a curfew an hour or two before bed, when you turn off your electronics to relax at night,” recommends Dr. Foldvary-Shaefer.
Diet affects the quality of your sleep. “Food is directly linked to serotonin, a key hormone which, together with vitamins B6, B12 and folic acid, promotes healthy sleep,” explains Dr. Foldvary-Shaefer.
The healthcare professional recommends eating foods that calm the body, increase serotonin levels, and prepare you for a good night’s sleep. These include complex carbohydrates such as those found in wholemeal bread and wholegrain pasta, lean proteins like chicken or turkey, heart-healthy fats such as walnuts, cashews and pistachios, and drinks such as hot milk or chamomile tea.
Don’t take long naps
If you want to take a nap every day, limit it to ten or 15 minutes. This makes it easier to get back into shape when you wake up. Napping too long or too often can have a negative effect on sleep patterns and lead to laziness. It is the feeling of dizziness or disorientation we experience after awakening from a deep sleep.
That last drink can help you fall asleep easily, but it can rob you of a good night’s sleep. As alcohol is broken down in the second half of the night, sleep is interrupted. It can mean vivid dreams, sleepwalking, nightmares, and even trouble breathing, as alcohol relaxes your muscles. It can also mean waking up in the middle of the night to go to the bathroom. It is best to limit or eliminate drinks in the late evening.
Shift work problems
Working in a team can affect your body’s internal clock and lead to trouble sleeping. Dr. Foldvary-Shaefer recommends: “Keep your bedroom dark, cool, and quiet, and let the people in your life know what hours you will be working and when you will be sleeping so they know when to leave you alone.”
The doctor advises against sleeping pills. If some are taken, then only for a short time. Instead, she recommends cognitive behavioral therapy for insomnia. “If you suffer from insomnia, it’s best to talk to your doctor,” said Dr. Foldvary-Shaefer. (a d)
Author and source information
This text conforms to the requirements of specialized medical literature, medical directives and current studies and has been verified by health professionals.
Cleveland Clinic: 5 Tips to Make Your Sleep More Restful, (Accessed October 5, 2020), Cleveland Clinic
This article is provided for informational purposes only and is not intended to be used for self-diagnosis or self-treatment. It cannot replace a visit to the doctor.