Sunday , November 29 2020

How to fall asleep faster: Specialist shares top tips



There is nothing worse than the feeling of throwing and turning all night.

Recent statistics show that an estimated 1.5 million Australians aged 20 and over are struggling to get up at night – leading to the big question. Why?

There is actually a strange reason why you might not get the chicken you need – and fortunately it is easier to fix than you might think.

According to the search specialist Dr Justin Hundloe, one of the main reasons why most of us do not get enough sleep is because of Netflix.

"It's so easy to get hooked on a new show and stop late binge watching Netflix from your bed," he told news.com.au.

"But what this can do is create a link in your subconscious mind between your bed and being awake in content rather than sleeping.

"This can make it increasingly difficult for your heart to relax and let you fall asleep when you go to bed to go to bed, resulting in a disturbed night's sleep."

In fact, GenesisCare Australia's sleep medical specialist said our "sleep environment" plays an important role in getting all the important rest periods.

"It is very important that you avoid using your bed for anything other than sleep or sex, and instead stick to the lounge if you want to stop lowering your new favorite show," Justin Justin said.

"Sometimes a person may feel exhausted, but will lie in bed unable to sleep. to rest ."

But not sleeping can have negative consequences for your body, Justin explains.

"Many sleep disorders are also strongly associated with cardiovascular disease (CVD), with poor sleep quality, potentially causing or contributing to CVD, and CVD can also interfere with sleep.

He added that a poor night's sleep is also associated with stress, illness and poor health.

While changes in your routine such as shift work or long working hours are travel and jet lag all common factors that can lead to disturbed sleep, Justin thinks that the big problem is a person's sleep environment.

Fortunately, Justin said there are several simple things you can do to help create an ideal sleep environment, which can lead to a better night's sleep. Hurray.

Here are his best tips to help you get a better night's sleep on World Sleep Day:

• Go to bed at the same time each night and get up at the same time each morning

• Avoid taking a nap during the day

• Only go to bed when you are drowsy

• Avoid caffeine and alcohol within six hours of bedtime

• Avoid using nicotine close to bedtime or at night

• Get regular exercise, but avoid strenuous exercise four hours before bedtime

• Avoid eating a heavy meal late in the day

• Minimize light, noise and extreme temperatures in the bedroom

• Do something to help you relax. Read a book, listen to music or take a bath

• Avoid using your bed for anything other than sleep or sex

• Try to make a to-do list before going to bed. This will prevent "worry time"

• Avoid looking at the clock

• If you have persistent sleep, seek professional medical attention


Source link