Trying to restore a good balanced sleeping?
December is just around the corner, which means festive season is officially open. With days getting more and more busy as we are approaching the end of the year, sleeping patterns can be tricky to maintain stable.
But don't fret! Here are few clever tricks that can reset your body clock for a sounder sleep!
“The body has an extremely accurate natural clock and in the hour before waking it starts preparing – like a computer booting up when it’s first turned on,”
says Dr Stanley, former chairman of the British Sleep Society.
“Sleep becomes lighter, body temperature rises and the stress hormone cortisol is released to wake you up.
“But when you’re out of your normal routine, the body isn’t expecting to wake up at the time the alarm goes off, so it’s still in deep sleep and just isn’t ready – that’s why you feel so exhausted.”
The good news is – with the aid of some simple expert tricks – not only can you ease your body clock back into your normal routine, but you can also sleep better than ever.
1. DON'T HIT SNOOZE!
Although you may feel you desperately need some extra minutes of sleep in the morning, hitting the snooze button is actually the worst thing you can do.
“If you snooze, you may go back into deep sleep, which is harder to wake from, rather than the lighter sleep that occurs in the hour before your body naturally wakes up,” says Dr Stanley.
“So waking up again will be a huge shock to the body, leaving you feeling awful – and tempted to hit snooze once more, starting a vicious cycle.
“Instead, you should just set your alarm for the real time you have to get up. Then, as soon as you can bear it, pull back the curtains and let the sunlight into the room to jump-start your body clock and let your brain know it’s morning.”
2. TRY TO OFFSET NATURAL AGEING
A Harvard University study has revealed there’s a scientific reason why people find it harder to sleep as they get older. It’s because we gradually lose the brain cells that “switch off” our thoughts and make it easier to fall asleep.
But a natural approach could go some way towards compensating for this.
Researchers from Louisiana State University in the US found that drinking cherry juice twice a day for two weeks helped to increase sleep time by nearly 90 minutes in older adults with insomnia.
This is because cherries contain high levels of the sleep hormone melatonin, which signals to your body when it’s time to sleep, along with tryptophan, a precursor to the happy hormone serotonin, which has also been found to aid snoozing.
3. TIME YOUR MEALS
When you eat may affect your internal clock, according to US researchers. They found that as well as keeping to fixed bedtimes, set meal times helped people to handle changes in time zones or work schedules. Aim to eat at the same time daily to steady your internal clock and regulate your sleep.
4. HAVE THE RIGHT BEDTIME SNACK
Scientists recently found that a glass of milk and a handful of Brazil nuts could help to improve sleep.
Experts from Pennsylvania University studied diets and sleep patterns of more than 4,500 adults and found certain minerals and acids are linked to better sleep.
In particular, the selenium and potassium in Brazil nuts contributed to a better night’s sleep, while the butanoic and dodecanoic acids in milk were linked to unbroken sleep patterns.
On the other hand, it’s a good idea to avoid cheese and butter, along with salty foods and drinking too much close to bedtime, as these factors were found to be linked to poor quality of sleep.
5. GO LOW-TECH
There’s been a surge in sales of high-tech wrist bands – as used by Chancellor George Osborne – that link up with your smartphone and promise sounder sleep.
These fancy devices claim to work by monitoring your sleep cycle to find the best moment to wake you. But you’re probably better off saving your money, according to many sleep experts who believe they cause more stress than they save.
“People can become obsessed about their sleep through these gadgets, worrying about it and in turn getting less decent sleep,” Dr Irshaad Ebrahim, from The London Sleep Centre, warns.
So instead of monitoring every second of sleep, you’re probably better off just getting into bed that bit earlier.
Otherwise, a valid alternative would be a mattress made from Titanium Alloy. This material is widely known as supplementary medicine to nullify negative charges formed by electromagnetic fields. This will help your body to naturally restore energy despite the negative charges acquired by using electric devices.
Check out Hilker FINGER TOUCH® Micro Hybrid Coils mattresses for a restful sleep.
To read more about the topic, check mirror.co.uk for more amazing tips.
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