Taking magnesium, exercising, sticking to a regular bedtime and wake-up routine are some of the sleep tips from UK experts.
Cold weather puts a strain on your physical and mental health, so it's important to make sure you get as much sleep as possible.
Studies have shown that a good night's sleep can improve concentration levels, keep your heart healthy, reduce stress and boost your immune system.
Sleep experts in the UK have shared 7 secrets to help you sleep more easily and effectively.
Take magnesium
Studies have found that taking magnesium before bed can help you fall into a deep, uninterrupted sleep.
“Magnesium plays a role in relaxing muscles, improving sleep and telling the nervous system that it's time to rest,” explains Dr. Naomi Newman Beinart.
You can consume magnesium through supplements, green vegetables and nuts, or by bathing in a warm bath containing magnesium chloride flakes.
"Warm water opens up your pores, increasing your ability to absorb magnesium. Plus, it exposes your entire body to the minerals, ensuring you get the most nutrients," says Beinart.
Establish and stick to a bedtime routine
Regulating your sleep habits is important for good sleep. The first thing you need to do is to go to bed regularly.
According to Ari Manuel, MD, a respiratory, sleep, and ventilation consultant, maintaining a consistent bedtime and wake time will help your sleep become a habit your body expects. As long as your body has established a solid sleep routine, you can occasionally go out or travel and stay up late.
Once you've set a bedtime, reduce your exposure to blue light (from your phone), and spend some screen-free time relaxing before bed.
“It may sound simple, but a good attitude toward sleep, seeing it as a beneficial, restorative activity rather than a struggle, is crucial to the ability to relax,” Manuel adds.
Taking magnesium, exercising or monitoring light exposure are among the sleep tips recommended by UK experts. Photo: Redcliffe Labs
Exercise more
According to Dr. Lindsay Browning, a psychologist, neuroscientist, and sleep expert, exercise directly impacts the need for deep sleep at night. The more people exercise, the deeper their sleep is.
However, you need to time your workout carefully if you want to see an impact on your sleep. Dr. Browning recommends exercising during the day and not too close to bedtime. That's because exercising in the evening can sometimes make it harder to fall asleep, due to the body's release of endorphins and adrenaline.
Monitor light exposure
Human circadian rhythms are largely influenced by exposure to light. Physiologist Luke Cousins suggests that people get plenty of light (natural if possible) when they wake up to kick-start this clock. Ideally, go for a walk outside within 30 minutes of waking up.
At night, you should reduce the amount of light in the bedroom as much as possible, using only low-light lamps if possible.
Create a warm, comfortable environment
Little things make a big difference when it comes to sleep. The look and feel of your bedroom can help you feel more relaxed and ready for bed.
“Neutral colors like earth tones and beige are more soothing. Blue is associated with feelings of calm,” says Browning.
She also advises people to avoid colors that are too bright. For example, a red bedroom can be overstimulating, leading to difficulty sleeping, because red triggers the body's fight-or-flight mechanism.
Also, having comfortable sheets and some warm pajamas can make a huge difference. You should avoid wearing tight clothes when sleeping as they can restrict blood circulation.
Cut down on alcohol
Many people may think that drinking a glass of wine before bed will help them relax, but this is not the case.
According to Dr. Browning, alcohol is a sedative and can help you fall asleep. However, as alcohol is metabolized, it can cause you to wake up in the middle of the night. Additionally, alcohol interferes with the sleep stages, making it less restorative.
If you drink alcohol, it's best to drink in moderation and not too close to bedtime, so it's less likely to interfere with sleep.
Buy alarm clock
Most people probably use their phones to wake themselves up in the morning. But starting and ending each day by scrolling through your phone won't benefit your sleep or anything else.
A study has shown that one in five people are woken up by their phones.
"Smartphones emit blue light that mimics daylight. Your brain gets tricked into thinking it's daytime, making it harder to transition into sleep mode when bedtime approaches," Browning explains. Instead of scrolling through your phone, she recommends reading or meditating before bed.
Meanwhile, many alarms on the market have high-tech features, such as tracking sleep cycles, or waking users up according to their cycles.
Khanh Linh (According to Independent )
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