Sleep problems are experienced by many people, especially in older age. The cause is too little melatonin being produced in the body. If you also have problems with falling asleep quickly, check how you can help yourself.
Start moving more often
Movement can help your body come into balance. By exercising regularly, your body gets better oxygenation and therefore also produces more hormones, including the sleep hormone. You probably notice that you fall asleep much better after exercise. An oxygenated brain functions better, and you sleep much deeper and more efficiently when you are tired. Instead of sitting in front of the TV or on platforms with series in the evening, go for a short walk, or exercise for a while. Movement also gives you a huge amount of energy and serotonin, the happy hormone. You will definitely feel a significant difference in the quality and length of your sleep after a few weeks of regular exercise.
Be sure to turn off your smartphone before bedtime
According to many scientists and doctors, unnatural blue light emitted by TV and smartphone screens significantly impairs the production of melatonin. People who use laptops or browse social media before bedtime cannot fall asleep for a long time. Before you fall asleep, try to calm down and relax with the lights off. You can leave one light on and try to fall asleep in semi-darkness. Your body will switch to resting mode faster, making it easier for you to fall asleep.
Don’t think too much
You may have a flurry of thoughts before bedtime. When you finally lie down after a hard day, you probably have a lot of plans for the next day. Unfortunately, this brain activity is not conducive to sleep. Try not to think too much and calm down. Relaxing music can help. Try to drift off and not to worry. A short meditation will also help with sleep.
Don’t eat too much at night
Overnight snacking can make your body unable to relax and prepare for sleep. It will be busy digesting, so eat your last meal about 2-3 hours before you go to bed. Eating at night also promotes bloating and digestive problems. For dinner, you can have a small sandwich, fruit, or rice wafers – keep your last meal light but filling so that hunger doesn’t wake you up during the night. Fatty foods and meat are not conducive to restful sleep, so leave such dishes for dinner.
Air out your bedroom and keep it tidy
Sleeping will be ineffective in a cluttered and stuffy room. Make sure that your bedroom is aired out before bedtime and that there are no piles of unwashed dishes or scattered clothes around the bed. A spacious and clean bedroom will make it much more pleasant to rest in. The optimum bedroom temperature should not exceed 20 degrees Celsius.
The right pillow is essential
Not only the mattress is important, but also a good pillow will help you sleep faster. Choose a pillow that perfectly fits the shape of your head. If you suffer from allergies, a pillow made of hypoallergenic silicone filling is a better option. It’s also machine-washable.
Breathable and soft bedding
For a pleasant night’s sleep, make sure you have the right bedding as well. It should be made of soft and breathable material. Linen or high-quality cotton is a good choice. Both materials can be ironed and washed at slightly higher temperatures. They are kind to the skin and hypoallergenic.
The right bed
The width of the bed also matters if you want to get a good night’s sleep. Sleeping on your side, in an uncomfortable position, will definitely not give you the right comfort. Choose a bed that is at least 140 cm wide. Then you can choose the most comfortable position to rest at night. A mattress is also important. It is best to choose mattresses made of several types of foam, which will not quickly deform under pressure. A good choice are also pocket mattresses, which adapt to the shape and weight of the body.
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