For a healthy life.. 7 ways to help you sleep for 8 hours without waking up

If you are not someone who always gets eight hours and feels rested and ready for the day, then you need to do this by improving your sleep. The meditation you do or the number of superfoods you eat will affect your health if your sleep is out of whack, and here Elizabeth Clare, founder and director of MBST UK, shares her top tips for falling asleep more easily, and improving your health as a result.

Check your diet

Elizabeth told Metro, what we put in our bodies can have a huge impact on our sleep, and the cliché “you are what you eat” certainly rings true when it comes to sleeping at night, while feeling tired during the day many of Us In terms of caffeine intake, if we reduce our intake and switch to decaffeinated coffee after 3pm, there is a greater chance that the adrenaline boost will be out of our system, allowing us to stop and falling asleep at bedtime.

A poor diet can also affect our digestive system and cause rest problems, you know what not to eat too often, piling your plate high in sugar and processed carbohydrates is not good for comfort, but what should you eat for better sleep?

Elizabeth says: Foods rich in L-tryptophan are great for helping the body sleep, as in the presence of vitamin B6, it converts to melatonin and it can fall asleep more easily. You’ll find these sleep-inducing nutrients in oats, bananas, tofu. and pumpkin seeds.

Also watch your alcohol intake

Elisabeth says: “Reducing your alcohol intake may seem like a no-brainer, but lowering or eliminating your units altogether can mean you sleep better and for longer, drunken sleep is often uncomfortable. not enough, and you can wake up feeling tired too fighting a potential hangover.”

Consider preparing your bedroom

Is your bedroom a place to sleep designed for a nap? Or is it a cluttered space where you also try to work and play? You should do everything you can to make your space a comfortable place to rest, from moving your screens out of the bedroom to investing in some comfy bed sheets.

“From the pillows to the mattress to the bedding and even the design of your bedroom, where you sleep, is a big factor in getting a good rest,” says Elizabeth.

A room that’s too bright can cause you to wake up at sunrise, and while that’s fine in the winter, it’s not nice in the summer when the sun rises before 5am. Consider making blinds or blackout blinds to keep your room dark. long as possible.

Natural aromatherapy can also help you relax and fall asleep, as lavender in particular stimulates GABA receptors, which can aid sleep by aiding the production of melatonin and allowing you to fall asleep quickly and easily.

Consider your bed and pillows, and make sure it’s an area where you get the best you can afford.

Your bed is also essential for a good night’s sleep, says Elizabeth, and your mattress must be of good quality and supportive, preferably no more than eight years old.

A poor mattress can lead to back problems and pain, which can cause persistent musculoskeletal problems and difficult sleep in the first place.

Pillows are another important part of our sleep quality, and can support a variety of sleeping positions, but lying flat on your back with a single supportive pillow is best for maintaining the natural curves of the spine and supporting the neck .

If you suffer from lower back pain, a small pillow under your knees can relieve any pressure in the lower back area at bedtime, but it’s important not to rely on this indefinitely as it can tighten your hamstrings, especially when sitting. much throughout the day, protecting your body while you sleep is essential to your long-term well-being.

Arrange your evening routine

“The relaxation method of falling asleep should be a carefully thought out process and unconsciously guide your body until it’s time for sleep,” says Elizabeth.

Start reducing screen time before it’s time to rest

Elisabeth explains: “Reducing our use of devices such as phones and television can be beneficial for an hour before turning off the lights because it reduces the amount of blue light that stimulates. This blue light blocks the body’s release of melatonin, a hormone which makes us sleepy. During the day it becomes useless at night when we try to sleep.”

Make sure you have a regular bedtime and a calming routine that you can repeat every night to let your mind know it’s time to calm down.

What that looks like is up to you, maybe it’s a skin care routine, some meditation or reading a book.

Elizabeth points out that setting a bedtime may seem like a throwback to childhood, but sleeping at the same time every night has been shown to help. A British study of more than 88,000 people found that 10pm was the best time to sleep, but consistency with going to bed and waking up at the same time was key to feeling rested and recharged.

Use exercise to your advantage

Moving your body more during the day can have a beneficial effect on your sleep at night, and a gentle exercise before bed can also help clear your busy mind and ease you into a deeper, more restful state. sleep to slip.

“As long as we stop any exercise at least 90 minutes before bedtime, our bodies will still have enough time for our endorphin levels to return to normal and our basal body temperature to drop to an optimal level for sleep,” says Elizabeth.

Focus on your breathing

Elizabeth shares: When you’re lying in bed wondering how exactly to fall asleep, there are some breathing techniques that can help signal the body to relax, unwind and nod off, and one method that’s gone viral has, is the military technique, which promises to fall asleep in less than two minutes.

The method involves calming the body and systematically focusing on relaxation and shutting down every part of your body from head to toe. This method is designed to be ‘practiced’ at night so that sleep should be easier every time, thanks to the meditation, breathing and mindfulness technique.

Get rid of sleep pressure

Do you find it impossible to float? Stop forcing it, and the more stressed you are about not getting enough sleep, the harder it will be to rest.

“Instead, get up and distract yourself for a while with a book or drink a warm drink that can help you sleep,” says Elizabeth. “Your mind and body will thank you for it.”

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