Getting a good night may sound simple – just lie down, close your eyes and get down. But for many Americans, quality sleep remains frustrating out of reach.
Fortunately, experts say there are steps you can take to improve sleep and support brain health. With a few experts discussed Newsweek About the best habits before bed to improve cognitive function and overall well-being.
Joel Salinas, a cognitive neurologist of behavioral behavior, said Newsweek: “Sleeping is an essential time for night-maintenance” of the brain, helping to delete toxins, consolidate memories and regulate emotions. “
Despite that, many Americans do not receive a restorative vacation they need. According to the sleeping foundation, the average American sleeps for about seven hours per night. Still, the Youg’s research revealed that only about one of the seven people woke up the feeling of refreshed every day. While a good dream of crucial importance for the performance of the brain, mood and overall health, which separate and remain span – often requires little extra effort.
Prostock-studio / Istock / Getty Images Plus
1. “Mental Download”
Salinas, Professor of Neurology in Medicine Medicine Nyu Grossman and CoAuthor Conflicting resistanceIt suggests a unique approach to a journalist before bed.
“Instead of just writing a list for gratitude, try” the mental download “magazine before bed,” he said. “Look for five minutes to write any damage to thoughts, unfinished So-Dos or worries. The research shows that the externalization of concern can reduce night Romanians and prevent them from retirement.”
2 Use Asmr Podcasts to Relax
Dr Craig Harris Richard, University Professor and physiologist specializing in sleeping and relaxation, studying autonomous sensory meridian response (asmr) -a a physical response to certain sounds or images that can cause tuning.
“I don’t always recommend to sleep due to sleep due to light from the screen, melatonin disorder, visual stimulation and physical aspect of the mobile device in bed,” he said.
Instead, it recommends listening to ASMR audio podcast that may include:
- Asmr whisper
- Sounds asmr trigger
- Driven meditations
- Fiction or non-fiction stories
- A narrator who speaks slowly, quiet and gently
How to efficiently use podcast to relax
- Keep your bedroom dark and your eyes are closed.
- Focus on the story, voice and sounds from the podcast.
- Listen to the speakers, headphones, eyelets or special sleeping strips with small, flat speakers hidden in the fabric.
- Look for concepts like “asmr”, “relaxing” or “relaxing stories” on Spotify, Apple Podcasts or any podcast player.
3 Leave a room if you can’t sleep
Dr. Scott Kollins, a clinical psychologist and the main medical officer in the aura, studied digital habits and their impact on well-being. It suggests a simple strategy that can feel counter-intuitive – get out of bed if you can’t fall asleep.
“If you lie awake for more Out of 15 minutesget out of bed. Stay in bed while awake trained your brain to join him with a riot, instead of sleeping. Do something calm-read the book, listen to soft music – then return to bed when you feel truly sleepy, “Kollins said.
4. Make your bed for a better dream
Who knew a simple morning habit could improve a dream at night? Kollins, based in North Carolina, points to the findings from the National Sleep Foundation that show the connection between the creation of bed linen and sleep.
In 2012, a survey of 1,500 adults in the ages of 25-55 they found people to make their beds every day that it would be recorded that it will regularly report on good nightmare compared to those who do so less rare or in general (44 percent compared to 37) percentage).
Kollins said Newsweek: “Neat sleeping environment sets a scene for a better vacation. People who regularly make up their beds to sleep well because their space feels calm and organized. Something simply as fresh leaves and a tidy room can boost healthy sleeping habits.”
5. Breathing paired with odor for deeper sleep
Leah Kaylor, a licensed psychologist specializing in sleeping from Arlington, Virginia, recommends pairing deep breathing exercises with a consistent scent, such as lavender.
“Deep breathing is not just stress – it improves the flow of cerebrospinal fluid (CSF), which helps to clean the metabolic waste from the brain during sleep,” she said Newsweek.
How to practice deep sleeping
Kaylor shared the following following tips:
- Sit down or lie in a relaxed position with a spine in neutral alignment.
- Inhale for four seconds.
- Hold for seven seconds.
- Exhale slowly for eight seconds.
- Keep breath smooth and natural.
- Focus on breathing deep into the abdomen, not a shallow breast breathing. Put one hand on your chest and one on your abdomen – just the belly should get up and fall.
- Practice five to ten minutes before bed.
- Repeat everyday to train your body and mind to relax.
Improve the effect with the odor
She said Newsweek: “Pair this breathing exercise with a scent, like lavender, killing a drop of essential oil on the tissue and inhalation while breathing, your brain will bury it with a smell, making it a deeper trigger.”
Is there a health issue that cares you? Let us know via Health@newsweek.com. We can ask experts for advice, and your story could be presented at Newsweek.
2025-02-09 19:00:00
