Research shows that the constant deprivation of quality sleep makes you stupid, irritable, distracted, and irritable. It gradually causes more serious problems.
To help those who stay up late at night, we’ve put together Best practices for good sleep which experts call “sleep hygiene.”
1. Go to the bedroom on time.
Do the same relaxing activities before bed each night and prepare your mind and body by doing things like deep reading a book.
2. Prepare your bedroom
You should keep your room between 18 and 20 degrees and keep it dark and close the curtains to block out the light.
3. Do not use your phone as an alarm clock.
Many of us rely on our phones to wake us up, and the only problem is that if you can’t fall asleep, you’re busy with your phone, which makes the process of falling asleep longer.
Your bedroom should be for sleeping only and nothing else. There is no other excuse. If you use your cell phone as an alarm clock, solve this problem by purchasing a watch.
4. Practice deep breathing.
A little attention to deep breathing tells the body that it is time to rest. On “inhalation”, the fresh air that enters the lungs travels throughout the body and cleans all cells, and on “exhale” all toxins and negative are safely released into the atmosphere.
Focusing on steady and quiet inhalation and exhalation ensures a feeling of comfort and relaxation. But this relaxation will not happen the first time you try it.
This is a continuous exercise, so you need to practice it for best results, and keep doing it until you feel your body improving.
5. Relax your toe muscles.
To get rid of the accumulated tension in your muscles and tendons, use Progressive Muscle Relaxation while you’re lying in bed.
It is very simple, drag your finger and release, then move the other finger. Or you can bend your toes seven times and then let go.
6. Occupy your mind with a mental exercise.
Try counting 100 backwards, or use the same countdown timer by subtracting 3 numbers at a time.
Rhythm counting can make you drowsy, counting by subtracting 3 numbers each time creates a small amount of challenge for your brain, which requires more attention and can have a positive effect on your brain outside of the program.
7. Get out of bed
After lying in bed for 30 minutes, you should wake up. In fact, you have to train your body to sleep in bed. So put your cell phone away and do something quiet, like reading a book, listening to music, or even washing the dishes.
8. Get rid of your worries.
If your mind is preoccupied with what might happen tomorrow, next week, or next year, let it go.
Try writing everything that worries you on a piece of paper to get it out of your head, this is a great way to relieve anxiety.
9. Put the alarm away from you
One of the worst aspects of insomnia is knowing that you don’t get enough sleep.
10. Try to imagine a beautiful experience
If your mind is preoccupied with what happened today, take your mind to something else.
Focus on the things you love, like a favorite vacation.
11. Get enough exercise throughout the day
If you haven’t done anything during the day, your body feels like it needs less rest. The more active you are during the day, the better you will sl.eep.
12. Choose a better pillow
Research has shown that the average pillow has the best positive effect on slee.p. Because pillows should support your head and neck.
Also, if you are concerned about allergies, choose a non-allergic pillow.
13. Visit the doctor
If insomnia is a chronic problem for you, all experts recommend seeing a doctor; A poor night’s slee.p can take a toll on your entire day, and this may have more of a negative impact on your health than simple ailments.
Complications of sleep deprivation and disturbed sleep hours
Which is worse: sleep disturbance or sleep deprivation?
Being deprived of seven to eight hours of sleep a night can make you grumpy, but it turns out that even sleeping on time can be related to your mood in the morning. A study at Johns Hopkins University showed that waking up during the night can have a more negative impact on your mood the next day than delaying bedtime.
In a three-day experiment, participants woke up eight times during the night, some of them slept later than usual, and slept less than five hours in total. Just two days later, everyone was somewhat angry and frowning.However, the group who was forced to wake up multiple times had significantly more negative feelings and significantly fewer positive feelings.
So how can eight hours of interrupted sleep be worse than less but continuous sleep? Lead researcher Patrick Finan explains that people forced to stay awake largely missed the slow-wave phase of sleep.Although researchers are not entirely sure of a relationship between mood and the slow-wave phase , some studies have shown, according to Finan, that this phase of sleep is necessary and important for the formation of positive emotional memory and the rejection of negative emotional memory.Without going through the slow wave phase, bad and negative feelings are not erased and replaced by positive ones.
Feynan’s findings could explain why insomniacs – who make up 10% of the population – become severely depressed. Even for others, a good time to sleep before the start of an important day is effective.
How can you reduce the number of times you wake up and have a better mood in the morning? Finan recommends strategies known as “sleep hygiene” which include avoiding coffee in the evening, turning off the television before bed, avoiding bright screens in the hours before bed, and avoiding alcohol around the timesleep.
If you have an important presentation or a big competition the next day, you won’t feel better just by going to bed early. The stress of the next day can be a cause of sleep disturbance. Before going to bed, de-stress so that you wake up on the right side in the morning.