“Your body has an internal clock that lets you know when it’s time to go to bed,” says Dr. Foldvary-Shaefer. This circadian rhythm is important to let the brain know when it’s time to sleep and when to stay awake.
Too little or bad sleep not only makes you tired and weak, but also endangers your health, according to experts. If sleep problems are not caused by physical or mental illness, simple measures often help to significantly improve sleep quality. The neurologist Dr. Nancy Foldvary-Shaefer gives in an article of the renowned Cleveland Clinic (USA) some tips, which help to come at night better to the rest.
Many people have problems falling asleep or sleeping through the night. Too little or unsettled sleep leads to being tired and irritable the next day and not being able to concentrate. But this does not have to be the case. An expert has some tips that can help you get a good night’s sleep.
Sleep better with these tips
You should ensure that you get plenty of bright light or sunshine every day. This will not only help you sleep at night, but can give you more energy throughout the day.
Scrolling through headlines and social media before bedtime – or worse, while you are in bed – does not lead to a healthy sleep pattern, but makes for a restless sleep.
Fill up on light during the day
Nowadays, many people find it difficult to stop surfing the Internet. However, it is more important than ever to take the time to take a break from headlines and social media.
“Try setting up a curfew one or two hours before bedtime where you turn off your electronic devices to relax for the night,” recommends Dr. Foldvary-Shaefer.
Diet has an influence on how well you sleep. “Food is directly related to serotonin, a key hormone that, together with vitamin B6, B12 and folic acid, promotes healthy sleep,” explains Dr. Foldvary-Shaefer.
The physician recommends eating foods that calm the body, increase serotonin levels and prepare you for a restful sleep. These include complex carbohydrates as in wholemeal bread and wholemeal pasta, lean protein such as chicken or turkey, heart-healthy fats as in walnuts, cashew nuts and pistachios, and drinks such as warm milk or chamomile tea.
This nightcap before bedtime can help you fall asleep easily, but it can rob you of a good night’s sleep. As the alcohol is broken down in the second half of the night, sleep is interrupted. This can mean vivid dreams, sleepwalking, nightmares and even breathing problems, as alcohol relaxes your muscles. It can also mean waking up in the middle of the night to go to the bathroom. It is best to limit or eliminate drinks late in the evening.
If you want to take a nap every day, limit it to ten or 15 minutes. This makes it easier to be fit again when you wake up. A nap that is too long or too frequent can have a negative effect on the sleep pattern and lead to sleep inertia. This is the feeling of light-headedness or disorientation that we experience after waking up from a deep sleep.
WashingtonNewsday Health and Wellness.