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Increase the amount of bright light during the day.
Your body has a natural clock that works on a circadian rhythm. Thanks to this watch, even if you are in the dark all day, you will fall asleep and wake up at a similar time as usual.
Still, natural sunlight or bright daylight helps maintain a healthy circadian rhythm, thereby increasing energy during the day and improving the quality and duration of nighttime sleep.
According to recent studies, in people with insomnia, exposure to bright daylight not only improved the quality and duration of sleep, but also by as much as 83 percent. Reduction of sleep time.
Set the right temperature in the bedroom
Perhaps you have noticed how on a hot summer night it becomes difficult to fall asleep? This is precisely because temperature can affect the quality of sleep.
Studies have shown that room temperature is more important for sleeping than external ambient noise. Elevated body or ambient temperature naturally increases a person’s alertness.
Photo by Vytautas Šauklis / Heat
Although the comfortable temperature for sleeping varies according to the habits of each person, it is assumed that the body feels more comfortable to sleep at 18-20 ° C.
Create a nightly ritual
Your body and mind need a signal that it’s time to fall asleep, so create some relaxing actions to do every night. Such entrenchment of the ritual can become a personal disconnect button.
Photo from 123RF.com / Candle (associative photo)
From a warm shower to rubbing the night cream on the body, any action that does not cause stimulation or stress is suitable.
Clear your mind
Although we often don’t feel it, we go to sleep with our heads buzzing. To ensure a better quality of sleep, it is recommended to clear your mind; Meditation and writing your thoughts on paper are great for this (you should avoid any smart devices before going to bed).
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