Five ways to overcome insomnia that you always forget.
Sean Stevenson, a clinical nutritionist who helped 3,000 people sleep in the U.S., introduced to the press some of his latest book “Sleep Smarter” about how to sleep effectively.
1. Be friendly with the sun.
You should think that sleep at night begins when you wake up in the morning.
It should be exposed to sunlight as soon as possible between 6 a.m. and 8:30 a.m.
That time the body is most sensitive to sunlight.
When the lines are activated in the morning, it is good to fall asleep at night.
2. 10 p.m. Golden Time for Sleep
Between 10 p.m. and 2 a.m. is a time for the body to recover according to hormones.
So it’s good to go to bed at 10 o’clock for a full recovery.
3. You should stay away from the screen.
Our bodies produce a powerful chemical called dopamine.
It is secreted when searching for something and the Internet is designed accordingly.
At least 90 minutes before you go to bed, you have to stay away from smartphones and PCs.
4. You have to stay away from coffee.
Caffeine promotes the production of cortisol that activates our bodies and keeps us awake.
If you drink coffee because you are tired from not getting enough sleep, the caffeine left in your body keeps you awake again.
Therefore, it is necessary to have enough time for caffeine to remain in the body.
5. You have to take it off.
Sleep cycles are highly affected by body temperature.
This is to get ready to sleep. If the ambient temperature is too high when sleeping, it is hard to reach ideal water levels.
Studies show that insomnia is closely related to high body temperature.
It is better to set the temperature of the bedroom from 16 to 20 degrees and not wear clothes or wear only a little.