We all know the timeless fairy tale Snoring, but “Beauty sleep“is far from fiction. (It’s true – nowadays even scientists will tell you he doesn’t get strong enough eyes can cause devastation in the body.) Of course, to sleep it does a lot more for our body than just preventing wrinkles (although that’s a pretty big benefit). Numerous studies reveal that without sleep the mind deteriorates at a fast pace. Sleep is when our brains develop new memories, subconsciously process the events of the previous day and remove harmful toxins. In a way, you may want to consider sleeping on a personal rejuvenating vacation of your mind and body every night.
Clearly, sleep is important, but it is also unattainable for countless people. Both CDC in National Sleep Foundation adults are recommended to sleep at least seven hours a night. Unfortunately insomnia rates they are said to have been skyrocketing since the start of the COVID-19 pandemic. tole study published in Sleep medicine estimates even a staggering 37% increase in clinical insomnia since 2020.
If there’s a silver lining in all of this, it’s that you’re not alone if you’ve been staring at the ceiling of your bedroom more often lately. Nevertheless, this knowledge will probably be of little consolation after three or four nights of poor sleep.
So what can you do to get back to a truly soothing, rejuvenating sleep that will help you you feel younger? We talked to many accredited trainers and sleep specialists and one habit kept appearing: The key is to create personal, relaxing bedtime routine which will make your sleep easier and tell your body that it is time to get rid of daily tensions.
“At the clinic, we advocate a‘ buffer zone ’or opening routine of 30 to 45 minutes to make room between day and bedtime,” explains Dan Ford BA, MA, PGDipCBT (Dist), MISCP, Regd NZPsB, a. sleep psychologist at Clinic for better sleep.
This won’t happen overnight, but finding the right recipe for a night’s relaxation is worth the extra effort or necessary schedule adjustments. Your usual, relaxing routine will help you fall asleep and fall asleep – and you will wake up every morning feeling incredibly refreshed, refreshed and, yes, even younger!
Perhaps the best part of this is being able to choose how you prepare for bed and entering your relaxing “protection zone”. Read on to find out some additional suggestions from sleep experts on how to create the perfect sleeping safety zone. And check it out for more Sleep routines of Meghan Markle and Kate Middleton – revealed.
Everyone has their own nightly routine and the idea of changing your own may seem awkward at first. Just remember – if you don’t sleep well, your usual routine fails and it’s time for a change.
You’ve probably heard that meditation is a great way to relax, but clearing your mind of the day isn’t an easy task. You may want to try it for a few minutes instead yoga every night before bed where you can focus on your breathing and stretch it.
“One useful and often overlooked self-sufficiency activity which can be included in the bedtime routine is gentle yoga, along with yoga music. We especially advocate yoga for them [who] they find that their minds are too busy to handle attention, ”says Ford. “Combined with the benefits improved mental health, cognitive function, in lower risk of falls that yoga offers older adults (and also improved flexibility), we see gentle yoga before bed as a great option for older adults who want to sleep better and feel younger. “
Yoga is not for everyone, so don’t worry if you fall into that category. There are many other ways to create a night zone that suits you. That’s right Sleep coach Kelly Day O’Brien, NBC-HWC tells us that the key to a successful bedtime routine is to stimulate the mind without getting too upset.
Any activity such as reading, drawing or a simple puzzle will hold your attention while allowing you to breathe and relax. Before you know it, your eyes will close on their own.
A good strategy that can help people feel younger is to take part in relaxing ‘games’ in the evening. Puzzles, board games, simple crafts (painting, drawing, Play-Doh) can engage the brain without being too much. “Activated – which can be a good part of a relaxation routine. In my experience with clients, touching ‘play’ can evoke fond childhood memories and boost joy and vitality,” says O’Brien.
No matter what you do while enjoying a sleep protection zone, the sleep experts we spoke to agreed that it is very important to avoid stimulating screens as much as possible. Netflix, smartphones and social media hold your attention perfectly, but are the visual equivalent of drinking an energy drink in front of the bed.
One of the strategies that can help people feel younger is to avoid watching TV or using electronic devices in bed. The blue light of these screens can interfere with the body’s natural production of melatonin, which is essential for good sleep. Instead, try reading a book or listening to music before bed, ”explains Robert Pagano, a certified sleep science trainer at Sleepline.
While what you decide to do during your sleep safety belt is, of course, important, it’s also important to make sure your sleeping environment is similarly supportive.
“Creating your perfect sleep-enhancing bedroom is important for high-quality sleep that makes you feel energetic and youthful. The environment in which we sleep has a big impact on our ability to fall asleep and stay asleep,” adds Stephen Light, certified sleep. . science coach at Nolah mattress.
In general, it is good to ensure that your bedroom is cool, dark and quiet. Consider thicker curtains and maybe even a device with white noise or earplugs if needed.
“Make sure there is no stress or clutter, and choose a mattress and bedding that will be comfortable, airy and supportive. After all, you want to create a haven that your brain strongly associates with sleep,” Light concludes.
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