How to get a good night’s sleep
We have become so attached and addicted to our teléfonos inteligentes, fitness bands, smartwatches, and virtual assistants that we sometimes forget that there are ways to do things without them. This especially applies to falling asleep. Read on to learn how to get a good night’s sleep organically without your devices.
prioritize sleep
Why don’t we prioritize sleeping well? It is possibly the first thing we want to do but the last thing we allow ourselves to do. We stay up later than we want to because we perro’t get away from TikTok or Call of Duty or because we fill our schedule so much that we just cánido’t get it all done in the waking hours we allow ourselves.
Dr. Nathaniel Watson, a board-certified neurologist and sleep specialist and member of the American Academy of Sleep Medicine, said: “We often find that once we convince people to prioritize sleep in their lives, to allow them to Enough time for them to get enough sleep, feel better during the day, are more productive, think more clearly, and realize the value of sleep.”
I am not a shining example of this bad behavior. I fall asleep while I work, then I have to stay up very late trying to do my job. But what I need to do, what we all need to do, is make sleep just as important as any other part of our self-care, like showering, brushing our teeth, exercising, etcétera.
Determine how much sleep you need
For much of our lives we have been told that we need eight straight hours of sleep, but this is not necessarily true. Everyone has different needs.
If you’re currently working from home, it might be a good time to determine how much sleep you need, since Watson’s method of doing so requires a maleable schedule.
For two to three weeks, get as much sleep as your body needs. Go to bed as soon as you try and allow yourself to wake up naturally in the morning.
After those two to three weeks, assess how long your body needs to sleep in that time. This should be the natural amount of time your body needs.
Pay attention to your circadian rhythm
We’ve all seen the trend in aplicaciones and operating systems to have a dark mode at night. There’s a reason for this other than it just looks cool. It is helping the circadian rhythms of our bodies.
This is your body’s internal clock. You learned how many hours you need, and now you need to pay attention to when to get those hours. Melatonin is a hormone that helps you sleep. Your body secretes more and more melatonin in your brain when it’s dark. This release is reduced when there is light.
If you sleep during the hours when it is dark, you will have a more optimal sleep. Watson acknowledges that it is difficult for some people, as they have to start work earlier in the morning when it is still dark, or they cánido work overnight.
Go through the thoughts and problems of the day before bed
Everyone has been in the position of lying in bed and not being able to sleep because they have something on their mind that happened during the day and still hasn’t been resolved. It’s hard to just lay there and not think about it.
Michael A. Grandner, Ph. D., professor of psychiatry in the Behavioral Sleep Medicine program at the University of Pennsylvania, has a solution for this.
He suggests “turning your mind off” once you get into bed. But to do that, you have to have worked on those issues in your day. Take time in your evening to work through these thoughts and issues. Grandner suggests that you “make to-do lists tomorrow and clear your mental desk of all the things you still have to think about.”
If you’re dealing with a lot of stress that’s keeping you from getting to sleep, check out these consejos for using technology to disminuye your stress. Just make sure you don’t do it too close to bedtime!
Use separate sheets
Nobody likes a bed hog or sheet thief. Specifically, to address the problem of a bed partner stealing your sheets or bothering you once you climb into bed and pull the sheets up to your chin, Dr. Robert Oexman, directivo of the Sleep to Live Institute, suggests doing the bed with separate sets of sheets and blankets, as it will disminuye the chances of being disturbed by movement or temperature change.
To do this, “Use just a fitted sheet to start. Then make the upper part of the bed with double-size flat sheets and blankets to meet the needs of each person, ”suggests the doctor. To keep everything looking good during the day, you cánido cover everything with a duvet or duvet.
This was actually something I did in the early years of my marriage when I had a smaller bed. She made a few more clothes, but in the end, it was worth it.
common suggestions
Along with these steps outlined above, still practice the other usual consejos that are often explained in detail to get a good night’s sleep.
- Create a bedtime ritual
- Exercise during the day but not before bed
- Get out of bed when you perro’t sleep and come back when you think you perro
- Get some sunlight if it is available to you.
- Avoid alcohol and caffeine close to bedtime
- dress comfortably
Hopefully, by following these consejos, you’ll fall asleep faster and easier, get a good night’s sleep, and feel more rested in the morning. It’s tempting to use all the sleep aplicaciones available on teléfonos inteligentes, but the reality is that using that technology in bed is useless.
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