6 techniques that will ensure you the best sleep of your life (no pills!).


The problem is that even though we KNOW we need more rest, sleeping is not always easy.

Instead, we just sit there, we can’t turn off our brains, and we watch old episodes of Veep on the phones by 3 a.m., which is a real lack of sleep. This is the cruelest trick our body can play on us: we know it needs sleep, but this regenerative rest keeps us out of our reach.

Fortunately, you can do something about it. In fact, you can LEARN to sleep better without using pills.

And the best place to start is Katrin Schubert MD’s fascinating new book (which I can’t recommend enough) called Improve Sleep: 20 Quick Techniques.

In this book, Schubert confirms our need for sleep – it’s really the healthiest thing you can do for your body – and guides us through various tips, techniques and strategies that make falling asleep very easy.

I don’t want to be hyperbolic, but I’ve been trying the techniques in the book for about a month now, and I’ve never slept so well in my life.

I’m really falling asleep now that I’m going to bed instead of browsing YouTube and worrying about work all night.

(Schubert also has books on how to relieve stress and reduce appetite that are just as pragmatic and feasible).

There are plenty of fantastic tips for improving sleep, but to give you an idea of ​​what you can do to make you feel much more relaxed while waiting, here are SIX of Schubert’s best tips on how to get a really, truly amazing night’s sleep. (The whole book has MANY more).

If you want to cure insomnia and restlessness every night before bed, here’s what you need to do to start falling asleep faster.

1. Get at least twenty minutes of natural sunlight every day.

Exposure to light during the day helps your body go through a normal cycle of sleep and wakefulness.

Natural sunlight regulates the production and release of melatonin in your body, a hormone that is secreted at night to induce a natural sleep cycle.

2. Reduce the amount of fluids you drink at night.

hour of sleep

Drinking water throughout the day is important for the health of your body. Eating fluids later in the evening can disrupt your sleep.

You will feel more relaxed in the morning if you do not have to get up at night to answer the call of nature.

Everyone hears you need to drink more water during the day – and you should. But be careful when you drink this water.

If you drink fluids late during the day and can’t sleep at night because you get up regularly to empty your bladder, you may have found an easy way to improve your sleep.

3. Reduce exposure to any white or blue light source at least two hours before bedtime.

This means that for better sleep, when sleep time approaches, you need to replace the time spent at the screen with something like a good old book.

The screens of TVs, laptops and smartphones emit light that will keep you awake at night. Instead of staring at the screen, try to relax with relaxing or breathing exercises, quiet relaxing music or just spending time with loved ones.

sleep nap

Bright white and blue lights keep us on our toes! Therefore, avoid them just before bedtime.

4. Take magnesium!

Magnesium can help you sleep in many ways. Helps relax muscles and brain.

While adding a magnesium supplement to your routine can be very helpful, you can also be aware of adding magnesium-rich foods to your diet.

Almonds, cashews, pumpkin seeds, leafy green vegetables, avocados and bananas all contain high levels of this vital mineral.

Another great way to expose your body to magnesium at the end of the day and prepare for rest is to add Epsom salt to the bath.

5. Keep cortisol levels low.

Your body makes a stress hormone called cortisol. High levels of stress increase our cortisol levels.

sleep cortisol

High levels of cortisol in our body keep us awake because releasing cortisol is the way our body allows alertness.

As night approaches, control cortisol levels by reducing overall stress levels.

This may mean not listening to the news, not following the thrillers or resolving disagreements at the end of the day. If your body is full of cortisol, you can’t get carried away into the realm of dreams.

6. Take a nap.

Fatigue prevents you from sleeping well at night.

A short rest or siesta will rejuvenate you and give you enough energy until the end of the day.

Scientists and lovers of napping recommend taking a nap for no longer than twenty minutes, otherwise you may feel intoxicated.

sleep cycle

This is just a taste of the great tips you can get on Improving Sleep: 20 Quick Techniques. If you want to learn more about how you can completely change your sleep patterns, you should take a look.

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