The nature of sleep is a very broad field of research, and scientists discover new and interesting facts every year. For example, a new brain-decoding technique was developed that allows scientists to predict our dreams with up to 60% accuracy. Another experiment involving 60 married couples showed that fights and intolerance toward a partner are directly connected to the quality of your sleep.
Do you wake up tired because during the night you’ve been thinking about everything that happened the day before? What should you do if you can’t get a good night’s sleep?
Dedilat.com wants to share with you several simple secrets for healthy sleeping and waking up.
1. Keep your feet warm and your thoughts cold.
Research has shown that keeping your limbs warm might help you fall asleep faster. You don’t have to wear mittens to bed, but you can put on a pair of your favorite socks. Those who wear socks in bed don’t need extra blankets because no sudden changes of body temperature means no awakenings in the middle of the night.
What about cold thoughts? A person feels very comfortable and relaxed only in a well-ventilated room. But be careful of draughts! No more still air, nightmares, and tossing and turning in your sleep. No discomfort, just healthy sleep. All you need is a temperature balance.
2. Prepare for your sleep.
Fitness coach Craig Ballantyne developed a unique system of preparing for sleep that helps restore energy during the night, leaving you feeling fresh for the new day. It’s a simple “10—3—2—1—0”formula that motivates you to limit the number of things that can spoil your sleep.
- 10 hours before bed: no caffeine.
- 3 hours before bed: no alcohol or food.
- 2 hours before bed: no work or business tasks.
- 1 hour before bed: no electronics, only paper books.
- 0 “Snoozes”: wake up when you hear the first alarm clock signal.
It’s not that hard to turn this formula into a habit. After 21 days, it’ll become a routine.
3. Find your sleep position.
Do you feel limb stiffness, back or neck pains, or have a puffy face in the morning? It’s time to change your position.
Doctors consider sleeping on your left side to be the best sleep position for your body. Sleeping on your left side improves blood circulation, lymph flow, and the work of your digestive system. If you prefer this sleep position, you might avoid many problems with the immune system.
However, if you’re not ready for changes, try at least to maintain the natural physiological curve of your spine. Use a pillow to ease the tension in your knees and other parts of your body. A pillow will help you feel more comfortable during the night, despite your usual sleep position.