There are many scientific studies showing that sleep has a positive impact on the quality of life of a person. However, it is not easy for many people to fall asleep or to have a good quality sleep. What can we do to improve sleep quality?
“If you want to have a long and healthy life, you should try to sleep well in the evenings,” says Matthew Walker, a sleep specialist.
Walker, a professor of neuroscience and psychology at the University of California, Berkeley, studied the data from millions of people involved in a number of epidemic studies and published his findings on the relationship between sleep and healthy life in a book.
“Sleep is the most democratic and free health system in the world,” says Walker.
After about half a century of research, scientists who work in the field of sleep, “what is the benefits of sleep” not the question, “whether the sleep does not provide us the benefit of whether the focus” began to focus.
What are the benefits of sleep to us?
Scientific studies have shown that insomnia has serious effects on our brain and our body.
Almost all of the conditions leading to death such as Alzheimer’s disease, cancer, heart attack, obesity, diabetes, depression, and even suicide have significant or somehow connected with insomnia.
Major physiological systems and brain-related activities in the human body are being renewed while sleeping. In case of insomnia, serious problems arise.
However, despite all the benefits of sleep, it is not always easy to fall asleep. The benefits of sleeping pills are controversial due to a number of health problems.
But what can be done for a good quality sleep?
Professor Walker outlines six suggestions for a good night’s sleep:
1. Sleep at the same time every day and wake up at the same time every day
The first step to set a good sleep pattern is simple: sleep at the same time every day and wake up at the same time every day.
The most important of these is to turn your waking clock into a habit. If you wake up at the same time every day, then at the end of the day at the same time you will be sleepy.
2. Keep your room dark
A dark environment must be provided for the secretion of the melatonin hormone, which is of great importance in the regulation of the body’s biorhythm.
Dim the room you were sleep in an hour before bedtime.
Another factor that negatively affects the secretion of melatonin is the blue light from the display of electronic devices.
Stop using the electronic devices at least one hour before you go to sleep.
3. Keep your sleeping environment cool
The way to sleep well is that the environment you sleep in is cool.
Because, for a restful sleep, the temperature of our brain and body should be 1 degree lower than normal.
Therefore, the ideal temperature of your room is around 18 degrees.
4. Use your bed only for sleeping
If the time you’ve had to fall asleep exceeds 20 minutes, get out of bed, and try something else in another room until your sleep comes.
Read books, watch TV. But don’t do this in your bed.
The fact that you do not engage in any activity other than sleeping in your bed will cause your brain to connect here to only sleep and this will increase your sleep quality.
5. Reduce stimulants such as coffee
A person consumes large amounts of cola, caffeine and theine, which stimulate the nervous system.
Professor Walker recommends that you stop taking these substances 12 hours before sleep.
Walker says that the caffeine in the coffee remains in your body for up to 12 hours.
Therefore, even though you think you do not drink coffee a few hours before sleep, the caffeine that you consume in the early hours remains active in your body.
6. Pay attention to alcohol consumption
Contrary to popular belief, alcohol is not a rule to help you sleep comfortably.
On the contrary, a high amount of alcohol consumption before sleep may affect negatively your sleep quality very seriously.