13 Tips how to sleep well at night without dreaming update 2022

How to sleep well at night without dreaming A good night’s sleep is extremely important for human health and well-being. A good night’s sleep will help you have a relaxed mind, helping your brain function properly. People with sleep disorders such as: Sleep disorders, insomnia, … will affect many other parts of the body and brain. Here are 20 easy ways to fall asleep as quickly as possible.

17 Tips to sleep well at night without dreaming.

Lower the room temperature

Your body temperature changes as you fall asleep: cool when you lie down and warm when you get up.

You are reading: 13 Tips how to sleep well at night without dreaming update 2022

Too high an ambient temperature can make it difficult to sleep. Therefore, set the room temperature to a cold range of 60 to 67°F (15.6 to 19.4°C).

Because everyone will like a different temperature, so you should choose a suitable room temperature for your body.

Taking a hot bath or shower can also help speed up body temperature changes. After a hot bath, your body cools down, which can send a signal to your brain that you’re ready to go to sleep.

Many studies show that taking a hot bath before bed can improve sleep efficiency and quality.

Use the 4-7-8 breathing method.

It is a method that is researched and developed on simple airways but has the effect of reducing stress and helping to relax before going to bed.

Use the 4-7-8 breathing method.

This method is based on the breath control techniques of yoga to induce relaxation of the nervous system. Here are the steps to perform the 4-7-8 breathing method:

When performing this method, you need to lie on the bed, moving your tongue to the back of your upper teeth.

Breathe through your mouth as hard as you can.

Continue to breathe gently through your nose. In the process, mentally count from 1 to 4.

Hold your breath and count to 7.

Repeat the above process again and exhale through your mouth for 8 seconds.

Continuously perform the above 3 times to be able to perform 4 breaths.

Plan your bedtime

Many people find that setting a sleep schedule makes it easier for them to fall asleep. Everyone’s body has its own biological clock.

This clock signals the body to feel awake during the day but sleepy at night.

You will have a regular biological clock if you are used to living, resting and waking up at the same time every day.

Once your body has adapted to this schedule, it will be easier for you to fall asleep and wake up at the same time every day.

See more : Top 8 how to sleep early and wake up early (Updated 2022) | Espuebla.com

Every adult needs enough sleep of 7-9 hours a night to stay healthy. Also, you should give yourself 30-45 minutes to wind down at night before you go to bed.

Absorb light day and night

Light can affect the circadian clock, which regulates sleep and alertness.

Limiting light exposure can lead to a disruption of circadian rhythms that makes it difficult to fall asleep and leads to a lack of alertness.

During the day, when the body is exposed to the sun, it helps the body stay awake.

Both natural daylight and artificial light affect your alertness.

At night, darkness can make you sleepy due to the production of the hormone melatonin. In fact, the body secretes very little melatonin during the day.

Yoga, meditation

Stress can make it difficult to fall asleep. Therefore, meditation and yoga are tools to help calm the mind, relax the body and improve sleep quality.

Yoga moves will help you practice flexible breathing and body movement, bring mental tranquility, relieve stress.

This method can also have a positive effect on sleep parameters such as sleep quality, efficiency and duration.

Like yoga, maintaining a meditation routine will help you sleep better.

The secret to fast sleep with the practice of meditation

Avoid looking at the clock

Many people wake up at night worrying that it could be a sign of a medical condition.

However, not being able to fall back to sleep can disrupt your good night’s sleep. People who wake up in the middle of the night tend to stare at their clock and obsess over their inability to get back to sleep.

Worse, waking up frequently without going back to sleep can cause your body to get into the habit of waking up in the middle of the night every night.

If possible, it is best to install the clock outside your bedroom. If you need an alarm, you can turn the clock and avoid watching when you wake up in the middle of the night.

Avoid napping during the day

Because they don’t sleep well at night, many people with insomnia often have a habit of dozing off during the day.

Although short naps are associated with better alertness, they can negatively impact nighttime sleep.

Food can affect sleep quality

Consuming food before bed can affect the quality of sleep.

See more : Top 9 how to sleep well (Updated 2022) | Espuebla.com

Meals high in carbohydrates can make it harder to get a good night’s sleep. Many studies show that a high-carb diet can help you fall asleep faster, but it’s not a good night’s sleep. BILLION

Or rather, foods high in fat can promote deeper, more comfortable sleep.

If you still want to eat a high-carb meal for dinner, eat it at least 4 hours before bed to give your body plenty of time to digest.

Listen to relaxing music

Music can significantly improve sleep quality and can even be used to improve chronic sleep disorders.

A study of 24 young adults showed that music promotes deeper sleep.

Exercise during the day

Regular exercise is not only beneficial to your health, but it also helps increase the duration and quality of sleep by stimulating the production of serotonin in the brain and reducing levels of cortisol, the stress hormone. However, it is important that you maintain a moderate intensity exercise routine. At high intensity, excessive exercise can lead to insomnia.

Choosing the right time to practice is also very important. You should exercise more in the morning and limit exercise at the end of the day. Some activities to practice such as:

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Choose a comfortable mattress

Comfortable mattresses and bedding can affect the depth and quality of sleep. Choose a medium-firm mattress for better sleep quality and prevention of sleep disorders.

The quality of the pillow is also important. It has the ability to determine the comfort and curve of the neck. A small study determined that orthopedic pillows were better for sleep quality than feather pillows or foam mattresses.

Finally, the fabric of your sleepwear can affect sleep. It is best to choose comfortable, stretchy and absorbent clothes.

Stay away from electronic devices before going to bed

One of the causes of insomnia is exposure to electronic devices. Watching television, playing video games, using cell phones and social media can make it difficult to fall asleep.

Indeed, the blue light emitted by these devices suppresses the production of melatonin.

Therefore, you must disconnect all electronic devices such as: Computers, mobile phones, … before going to bed.

Read books, magazines,…
Reading anything before going to bed like: Reading books, magazines, … can help you sleep better. Especially for children, reading before bed can promote longer sleep. However, it is important that you understand the difference between reading an e-book and a traditional paper book.

E-books emit blue light which reduces melatonin secretion. Low levels of melatonin make it difficult to fall asleep and leave you feeling tired the next day. Therefore, you should read paper books to relax and improve your sleep.

Try to stay awake

Many people believe that when you try to force yourself to sleep, it will help you fall asleep more easily. However, psychologists say this is a misconception. Instead, you should only go to bed when you feel really sleepy.

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Try to stay awake
eat more vitamin

Source: https://espuebla.com
Category: Sleep

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