10 Sleep Hygiene Tips to Sleep Like a Rock

Studies show that, in this 21st century, people sleep, on average, 20% less than they slept a century ago. In addition, one in three people suffers from insomnia. To help those with this problem, experts suggest a series of simple sleep hygiene measures. These are easy-to-follow tips that make all the difference.

we, from awesome.clubwe know perfectly well the consequences of a bad night’s sleep and we hope that our compilation will help you avoid this nuisance.

A very common mistake. Experts say you shouldn’t shower and immediately fall into bed. The ideal is to do this 1 or 2 hours before bed, because hot water increases body temperature and inhibits sleep. The person feels sleepy only when the body temperature drops.

Experts recommend using the bed only for sleeping (and spending time with your partner, of course). Avoid watching TV, reading, working or studying on it. For this type of activity, give preference to other areas of the house, such as the living room, kitchen or an office (if you have one in your house or apartment). Keep the bed as the sacred space of your sleep. Studies show that our brain has a tendency to work slower when we lie down. That is, this effect weakens if we spend a lot of time lying down, which ends up taking away sleep at bedtime for real.

The ideal is to spend the whole day outdoors. But let’s be realistic: this is practically impossible for most people. Fortunately, there is a simple solution to this problem: the place where you spend most of your time should be well lit, if possible with natural light. It helps prevent drowsiness in the afternoon and prepares the brain for sleep at night.

An empty stomach as well as a full stomach affect the quality of sleep. According to experts, a light meal helps you sleep better. But if you’re on a diet and don’t plan to quit, it’s a good idea to drink a glass of milk, which contains a sedative substance called tryptophan.

Sleeping in a warm room is much more difficult than in a colder one. It may seem strange, but the ideal room temperature for good sleep is only 15 to 19 °C. For children, it is slightly higher, at 18–21 °C. Of course, it all depends on the person and the environment, but there is a good tip to confirm that the room is cool enough. If you feel like using the blanket, the temperature is perfect. Now, if it’s hot, it’s best to lower the room temperature.

Sleeping with a stuffy nose is extremely difficult. And the easiest way to unclog it is to use an immediate effect nasal spray. But care must be taken when using this substance, because during the night, the nose will be clogged again. You are likely to wake up very often and have a headache in the morning. That’s why experts recommend using homemade formulas, such as nasal wash with water and salt. In addition, many nasal sprays contain harmful substances, such as pseudoephedrine, that increase blood pressure and cause anxiety (which does nothing for a good night’s sleep).

Experts do not advise sleeping on your stomach. The best suggestion is on your back, extending your arms and legs like a soldier. At first, it may seem inconvenient, but soon the discomfort passes and rest comes.

If you suffer from muscle pain, follow these tips:

In case of lower back pain, it is best to sleep on your back, with a pillow under your knees. In case of shoulder pain, the suggestion is to turn to the side and place a pillow under the upper forearm, preventing the arm from being “glued” to the body. It is worth noting that the worst position to relieve this pain is to lie on your back, with your arms under your head.

The perfect situation is one where the spouses get the same amount of sleep; otherwise, one of them is at risk of suffering from insomnia. In addition, it is worth remembering some aspects of physiology: the person who snores rarely wakes up with the noise itself, unlike the partner, who is forced to put up with it. In these cases, the easiest way to solve the problem is to sleep in separate beds.

Unfortunately, our best friends have totally different biological clocks than ours, and they prefer to stay awake while we’re asleep. The best way to fix this is to keep them out of the room, as much as you love them.

Scientists who study sleep disorders point out that many people check their cell phones to see the time before falling into Morpheus’ arms. And when they realize that it is already late, nervousness sets in, which, in turn, prevents them from reaching deep sleep. That’s why it’s best to leave your watch and cell phone away from the bed.

Do you have any tips for getting to sleep faster? Share in the comments!