Olivier David
Across the world, it’s thought that at least 35% of the population suffers from sleep disorders, including insomnia, sleep apnea, and narcolepsy.
Don’t look at a screen for at least one hour before you go to bed as they have a habit of over-stimulating our brains to the point we have trouble switching off.
Napping comes with plenty of proven benefits, but naps shouldn’t really be longer than 30 minutes and are best taken in the early afternoon.
A warm shower or bath just before bed raises your core body temperature then as it begins to cool down your brain sends messages to your body that it’s time to go to sleep.
Breathing in for 4 seconds, then holding for 7 seconds, and finally exhaling for 8 seconds, has been proven to help lower your heart rate and help you get to sleep faster.
The human body likes to be on a schedule so if possible try to go to bed and get up at the same time every day.
Be aware of what you eat and drink just before bed. If your body needs to process a lot of food or alcohol, it’s more likely that you’re going to have sleep problems.
We spend more and more time sitting or lying down these days. Make sure you’re exercising enough during the day so that your body is physically tired come bedtime.
The human body is built for daylight but also needs to experience darkness so that it knows when to go to bed while boosting melatonin, an essential hormone for sleep.
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