1: Set aside the phone
The screens of electronic devices( TV, computer, tablet, mobile phone) emit a bluish white light, the spectrum of which is close to daytime. Such radiation deceives the brain, causing it to think that it is now the middle of the day, and not the time to sleep( 1).
Using the free f.lux program will help make the glow of the monitor in the evening less "daytime", and the refusal to use electronic devices 2 hours before going to bed will facilitate both the process of falling asleep and improve the overall quality of this dream.
2: Use incandescent bulbs
Fluorescent lamps, similar to the bluish light of a TV or mobile phone, are also capable of disturbing the body's natural biorhythms. The worst thing you can think of for quality of sleep is a preliminary 30 minutes in a bathroom filled with white light.
Try not to use daylight fluorescent lamps in bedroom and bathroom lighting. Evening lighting should be as warm and dull as possible - this will allow the brain to prepare for bedtime, starting the production of melatonin, a sleep hormone.
3: Take a cold shower
In addition to the fact that a cold shower increases the production of testosterone, improves the condition of the hair and skin, speeds up blood circulation and the body's overall metabolism, it also helps to ease the sleep process and make night sleep deeper( 2).
Refuse to be tempted to soak in the evening in a warm bath, having entered into a habit of water procedures with cold water. The colder its temperature and the closer you go to bed, you will take a similar shower, the stronger will be its soothing and hypnotic effect.
4: Brew herbal tea
Herbal teas based on chamomile, valerian, lavender, peppermint and a number of other plants can have a relaxing effect, speeding up the process of falling asleep( 3).It is important to note that the above herbs do not contain caffeine and other energy.
Include in your nightly ritual a cup of good herbal tea( "Bedtime" from Yogi, "Night Time" from Pukka Organic Tea, "Sleepy Time" from Celestial Seasonings), drunk 30-40 minutes before bedtime. The best addition to this ritual is reading a book.
5: Ventilate the bedroom
Preparing the bedroom for bed is one of the main elements of a full-fledged nightly recovery. The room should be ventilated and as much as possible detached from any annoying and stimulating elements - especially the TV and computer.
It should be noted that installing the TV in front of the bed( not to mention the habit of falling asleep on the couch in the living room) is a sure way to earn serious problems with sleep. The bedroom should not combine the functions of a study or a playroom.
6: Use the mask for sleep and ear plugs
If you can not fall asleep due to bright outdoor lighting that can not be blocked with curtains or because of constant noise outside the window, use a special sleep mask, as well as professional earplugs.
The quality and effect of these products varies considerably - cheap masks and ear plugs do not do any good, being frankly inconvenient. Be sure to try different brands, comparing them with each other. The recommendation of FitSeven is the Mack's brand.
7: Take melatonin
Melatonin, called the sleep hormone, is produced by the body at night, being the main element triggering a deep phase of restorative sleep. People with insomnia often have problems with the natural phases of this hormone.
Admission of a minimum dose of melatonin( 1-2 mg) immediately before going to bed and after turning off the light will give the body a signal that it is necessary to activate the deep phase of dreams. In addition, that melatonin will allow to fall asleep more quickly, it improves the quality of sleep.
One of the main causes of insomnia is the bluish-white glow of the screen of electronic devices. For a full recovery it is important to minimize the use of a mobile phone and computer for a few hours before bedtime.
- Smartphones Ruin More Than Your Sleep, source
- The Many Benefits of Taking Cold Showers, source
- Tea That Helps You Sleep, source