Simple measures to promote sleep quality
It is difficult for them to fall into a peaceful sleep and relaxed Wake up? This is a Problem many people share. About every third Person has problems in falling Asleep. The methods presented here can, however, facilitate Sleep onset and improve sleep quality.
Dr. Charlene Gamaldo is the medical Director of the Johns Hopkins Center for Sleep. The sleep expert presents five methods by which falling Asleep easier and the sleep quality can be improved.
Poor sleep can have a massive health impact
A disturbed sleep is more than an inconvenience. A bad sleep affects performance the next day, and has a negative effect on the emotional balance, as well as on the physical and mental health. Who constantly sleeps poorly, this increases the risk for depression, obesity, type 2 Diabetes, heart disease and high blood pressure.
Natural measures instead of sleeping pills
“It is not always necessary, a prescription for a sleeping pill to obtain,” says Dr. Gamaldo. There are many natural ways with which you can have an effect on the sleeping habits. Here are five of these methods:
Tip 1: put on Appropriate drinks to fall Asleep
The sleep expert also advises not to drink alcohol before falling Asleep. Alcohol disturb the sleep and lower sleep quality. Instead, you should resort to warm milk, chamomile tea or tart cherry juice. “Warm milk is explained for a long time with neurotransmitters, which will simulate the effect of Tryptophan on the brain”, Gamaldo. Tryptophan is a chemical building block for the substance, Serotonin, which, in turn, is involved in the sleep-Wake Transition.
Also chamomile tea can be the Director, according to helpful. “It is believed that it contains flavonoids, which can interact with benzodiazepine receptors in the brain, which are also involved in the sleep-Wake Transition”, explains the expert. Besides, chamomile tea contains in contrast to green tea or Earl Grey, no caffeine. The Drinking of bitter cherry juice could support the production of Melatonin. Melatonin is also a healthy sleep cycle is important.
Tip 2: To drive the right times sports
As Dr. Gamaldo is reported, it can not improve physical activity sleep, even if Researchers are not quite sure why. It is known that moderate exercise increases the amount of deep sleep. To this effect, to take advantage of, however, the right Timing is required.
For example, it is known that by movement, endorphins are released, which have a wax-retaining effect. In addition, the body’s core temperature, which conveys the body that it is time to get up and be active is increased by movement. For these reasons, in the evening at least two hours before bedtime is not a Sport anymore.
Tip 3: Cool temperatures in the bedroom
The ideal temperature in the bedroom should be between 18 and 22 degrees Celsius, recommends Gamaldo. Women who are in menopause and hot flashes should keep the room as cool as possible and in a bed of cotton or breathable fabrics to wear.
Tip 4: Absolute Darkness
It is known that the light – mind, the of Smartphones and TV – the bedroom. According to the Gamaldo of the sleeping room should therefore be kept as dark as possible. Also at night going to the bathroom you should avoid bright lights and instead prefer a flashlight, because this causes less visual disturbance. “If you Wake up for a toilet break, it can take up to 30 minutes, until they again drift, this is totally normal,” says the sleep expert.
Tip 5: Melatonin instead of sleeping pills
Who wants to take something to help sleep, should according to the Gamaldo prefer to Melatonin supplements as a sleeping tablet. “Melatonin is a hormone secreted in the brain four hours before going to sleep, of course,” says Gamaldo. Usually the production is stimulated by decreased light exposure.
Since nowadays, but the artificial light from numerous sources is produced, it can have a negative impact on the natural Melatonin production and fall Asleep more difficult. Melatonin, for example, as a Supplement, available in pharmacies. Gamaldo recommends to stay with the same brand because dosages and ingredients may vary between manufacturers. (vb)
Further information can be found in the article “sleep problems – causes, symptoms and treatment”.