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Early training and a hot bath: this way you will be able to sleep better at night
A sleep expert puts an end to myths and explains once and for all what is allowed and what you are not allowed to do before bed to achieve the night's sleep that you have always dreamed of
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Sleep
caffeine
Working from home
Not to be missed
Sunday, 03 January 2021, 00:01
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During quarantine, the boundaries between waking and sleeping hours are blurred and many of us go to bed later in the night, get up later in the morning or knock down sleep. In addition, a British study shows that the stresses that accompany the past year affect the night sleep of about 3/4 of citizens All of these are only encouraging sleep problems, which more and more people have been suffering from recently. The Health and Welfare Society, Mammoth, has partnered with one of the UK's leading sleep researchers, Dr Nicola Berkeley, of Oxford University's Institute for Sleep and Neuroscience, to break myths and discover And forever what can be done to ensure ourselves a restful night and better sleep than ever.
Among her tips, which she shares with FEMAIL, you will find a hot shower and avoiding large meals and bedtime training.
These are her great tips:
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Do not practice in the evening
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“Exercise is great for sleep and it’s part of maintaining a healthier lifestyle,” Dr. Berkeley said, “We know that if we have a day where we did a lot of exercise, we are rewarded with better sleep by increasing slow sleep waves (SWS).
SWS is the deep and renewed sleep that our brain and body really need.
If you exercise, you will probably enjoy a better night's sleep and feel more alert the next day. "However, exercising a few hours before bed may raise your body temperature to such an extent that it will make the sleep process difficult. She added:" Our body needs to cool down, so The optimal time to exercise is earlier in the day - in the morning or afternoon and not in the evening.
Certainly not before bed.
It's important to say that even a small amount of daily exercise can improve your sleep - so it's worth taking the time, it just depends on when. "
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No big meals before bed
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Dr. Berkeley claims, "Big meals before bed make it difficult for us to sleep, so get your big meal early and settle for a light meal in the evening." "It's important to consider those who work different shifts," she adds. We return from the shift and then go straight to sleep, but they must maintain a space of a few hours between the meal and sleep. "
Turn off all strong lights
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Turn off the strong lights in the last two hours of your day.
The sleep expert says: "If we expose ourselves to a lot of bright light in the evening, we stay awake for a long time. This includes phones, tablets and computers that emit blue light waves. One way to fall asleep more easily is to reduce light exposure in the evening and before bed. My day, between 20:30 and 22:30, I am left with dim lights in the house. You will not see me turn on lights. Even one second of strong light is enough to reset the biological clock. Therefore it is important not to turn on the bathroom lights right before bed. "I also put my devices to sleep from 19:00 in the evening until 7:00 in the morning. Some really small changes can help you sleep better."
A hot bath to cool the body
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This may sound contradictory to you, but it turns out that in order to cool the body and put it to sleep - it is recommended to take a shower in hot water.
"Our brain and body need to be cool to fall asleep, and it is known that people with insomnia suffer from higher body temperature in the hours leading up to sleep," explains Dr. Berkeley. "There are simple things we can do to try to lower our body temperature - including a hot bath. .
Sounds contradictory, but when we get out of a hot tub our body temperature drops dramatically as soon as we encounter the cool air.
This process mimics the natural process of cooling our bodies, which makes it easier to sleep. "
Dr. Berkeley adds:" I also recommend buying sheets with a lower thread density that allows air to pass through, and duvets with a lower toggle to keep the bed cool. This also applies to pajamas - make sure you are not covered in too warm clothing and even dare to go to bed naked to allow for a more pleasant night's sleep. "
Create a dark, quiet, cool and comfortable sleeping environment
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"Now that a lot of people work from home, the boundaries between work and home are blurred. That's why it's even more important to make a clear distinction between work and the bedroom and create a relaxing sleeping environment," says the sleep expert.
"Not everyone has the luxury of a home office. Although it is not ideal, many have no choice but to work in the bedroom. We must find a way to maintain a distinction between the work space and the bedroom. If you can hide all the work-related things like the computer and the pages - do this".
She added: "When you work in the same room where you also sleep, associations arise in the bedroom as a place for wakefulness and work. Unconsciously the brain will work even at night, so we must close and cover anything that implies work. We must be tough on ourselves and limit our work time, "Determine when we stop checking emails. The bedroom should be your temple. Make sure it is cool, dark, quiet and comfortable. Clean sheets, a comfortable mattress and a supportive pillow are really important for a good night's sleep."
Breathing and sheep counting techniques
(Supplier: Reuters)
Dr. Berkeley recounted: “There are many cognitive techniques that help distract us from the anxieties that accompany us before bed.
Believe it or not, even the ancient tradition of counting sheep can help!
Do something not to think about your worries.
Breathing and counting techniques are really good, as well as meditation, especially in the hours before bed - to prepare the body and mind for sleep.
Use breathing techniques to focus your attention on your breathing, performing the inhalation and exhalation - how does the feeling feel?
Imagine the air as it passes through your nose, through your body.
Feel your breath as you exhale through your mouth.
How does it feel on the lips? ".
She adds:" You can try to create awareness in other ways, pay attention to how your body feels as you lie in bed, distinguish places of discomfort or comfort, to focus on the senses, how you feel, what you smell .
The worries were brought forward to noon
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Allow yourself "worry time" - but limit it to certain hours of the day.
Dr. Berkeley explains: “Worrying, in some ways, is a useful thing for us.
Our brain tries to solve problems, so it's normal to worry to some degree, but when invasive thoughts enter our head at night, it can be exhausting and interfere with our sleep.
I'm worried about myself - but I schedule my worries. "
She adds:" Give yourself half an hour a day, spend it on your worries, thinking about your loved ones, work, money or whatever.
Make sure there is a dedicated 'worry space' (not in the bedroom) where you can spend time on these worries.
Schedule it and close the day before you enter the bedroom.
If you wake up in the middle of the night with a feeling of anxiety, place a notebook by the bed and write down your worries, put them in a drawer and go back to sleep.
Tomorrow you can take care of them.
That way you will not waste time at night trying to remember your thoughts.
Also make sure you have relaxation time in the hours before bed, watching in front of the TV for example is a good way to calm the mind.
Do not expose yourself to anxious stimuli before bed.
Have a little fun, whether it's watching series, listening to music or a relaxing bath. "
Reduce in coffee
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It is clear that caffeine interferes with sleep, but it turns out that it is worth stopping it at a much earlier time in the day.
Dr. Berkeley says: “We all have different sensitivities to caffeine.
Some people are very sensitive to its effects and even a cup of tea will excite them.
Others will be less affected.
Caffeine has a long lifespan: the time it takes for your body to metabolize is about five hours.
In other words, if you drank a double espresso around 5pm, you probably have a caffeine amount of one whip of espresso at 10pm.
Limit your caffeine intake and consume the latter at an earlier time in the day.
I also recommend avoiding alcohol before bed because it can lead to sleep disorders later in the night. "
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