To have a good sleep, let’s change your bad habits to get better sleep
Have a sleep schedule
Let’s find out some interesting science facts that will make your day.
Smokers are 4 times more likely not to feel as well rested after a night’s sleep than nonsmokers, studies show, and smoking exacerbates sleep apnea and other breathing disorders, which can also stop you from getting a good night’s rest. Don’t worry that quitting will keep you up nights too: That effect passes in about 3 nights, says Lisa Shives, MD, sleep expert and founder of Northshore Sleep Medicine.
Exercise, but not within 4 hours of bedtime
Working out—especially cardio—improves the length and quality of your sleep, says Dr. Shives. 30 minutes of vigorous aerobic exercise keeps your body temperature elevated for about 4 hours, inhibiting sleep. When your body begins to cool down, however, it signals your brain to release sleep-inducing melatonin, so then you’ll get drowsy.
A few hours after drinking, alcohol levels in your blood start to drop, which signals your body to wake up. It takes an average person about an hour to metabolize one drink, so if you have two glasses of wine with dinner, finish your last sip at least 2 hours before bed.
Listen to a bedtime story
Load a familiar audiobook on your iPod—one that you know well, so it doesn’t engage you but distracts your attention until you drift off to sleep, suggests Dr. Shives. Relaxing music works well.
Experts say that setting your bedroom thermostat between 65° and 75°F—a good guideline, but pay attention to how you actually feel under the covers. Slipping between cool sheets helps trigger a drop in your body temperature. That shift signals the body to produce melatonin, which induces sleep. You also should have a warm bath or hot shower before going to bed: Both temporarily raise your body temperature, after which it gradually lowers in the cooler air, cueing your body to feel sleepy.
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Spray a sleep-inducing scent
Certain smells, such as lavender, chamomile, and ylang-ylang, activate the alpha wave activity in the back of your brain, which leads to relaxation and helps you sleep more soundly. Mix a few drops of essential oil and water in a spray bottle and give your pillowcase a spritz.
Turn on the white noise
Sound machines designed to help you sleep produce a low-level soothing noise. These can help you tune out barking dogs, the TV downstairs, or any other disturbances so you can fall asleep and stay asleep.
This technique helps reduce your heart rate and blood pressure, releases endorphins, and relaxes your body, priming you for sleep. Inhale for 5 seconds, pause for 3, then exhale to a count of 5. Start with 8 repetitions; gradually increase to 15. To see if you’re doing it right, says Dr. Breus, buy a bottle of children’s bubbles, breathe in through your belly, and blow through the wand. The smooth and steady breath that you use to blow a bubble successfully should be what you strive for when you’re trying to get to sleep.
Fix Your Sleeping Position
Find out which sleeping style is best for you, and make a conscious effort to fix it when you go to bed. Then, you will feel refreshed in the morning after waking up. Let’s try!
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