To get a good night’s sleep

Here are some simple and effective things you can do to get a better night’s sleep.

According to a recent poll conducted by the National Sleep Foundation, about 65% of Americans know that a good night’s sleep is important to being able to get through the day and move around. However, only about 20% actually follow it as a priority. It’s so much easier to sleep at night if you do diet and exercise. This article describes some simple and effective things you can do to get a better night’s sleep.

Set a time

The amount of sleep each person needs varies according to their genetics, but most people need between 7 and 9 hours of sleep a day, said Professor Michael Breus, a psychologist and sleep specialist in Los Angeles. An average sleep cycle lasts 90 minutes and a person goes through 5 cycles a night. To find out the optimal amount of sleep for you, go to bed exactly 7 and a half hours before the time you intend to wake up the next day. You should make it a habit to increase and decrease the sleeping time every day until you can wake up automatically without the need for an alarm.

Reduce the temperature

Terry Cralle, a Washington, D.C. sleep coach and author of Sleeping Your Way to the Top, recommends sleeping in a room temperature of 65 degrees. “When your body temperature decreases, you will want to sleep,” he said. Also, sleep in comfortable socks. When your feet are cold, wearing socks to warm them up will relax your blood vessels and signal your brain that it’s time to sleep.

Embrace the darkness

The bedroom should be a bedroom without light. Even if you turn on the light at night, you should keep it as dim as possible. Wear blinds or sleep masks. phones, The blue light emitted by computers tells the brain to stop releasing melatonin, which is a stimulant that tells the brain to close the eyes and go to sleep, starting at least 45 minutes before bedtime. You should stop using the computer. Put the phone in Do Not Disturb mode.

Try aromatherapy

Before going to bed, spritz your pillow with a spray containing the natural sedative lavender, which has been found to greatly aid sleep. Ylangylang essential oil can also be used because it relaxes people.

Stick to supplements that are right for you

You can also take medication to help you sleep (not necessarily Ambien.) Reducing stress can help you sleep. “If you’re not eating kale every day, you’re not eating healthily,” says Breus, who recommends sticking to 250 to 300 milligrams of iron 90 minutes before bed.