If you are like many people, you may find it difficult to get a good night’s sleep. When you spend the middle of the night tossing and turning, you will wake up tired, grumpy, and perhaps in pain; this can definitely have a negative effect on how you feel during the day.

According to the Center for Disease Control , more than a third of adults in the United States do not get enough sleep. The American Academy of Sleep Medicine and the Sleep Research Society say that adults need seven or more hours of sleep per night for the best health and well-being.

Secrets to getting a good night’s sleep

Below is a list of 15 tips to help you fall asleep.

  1. Listen to relaxation music and natural sounds. Some people find it very useful to fall asleep listening to the waves of the sea or the wind on the trees. This is a gift that we give you.
  2. Avoid going through the refrigerator looking for food before going to sleep, especially grains and sugars. This will raise blood pressure and inhibit sleep.
  3. Sleep in complete darkness (or the closest thing to total darkness). Even the slightest hint of light will prevent the secretion of melatonin, which will impede or affect your sleep. It is very important that if you get up during the night to go to the bathroom, there is also poor lighting there. As soon as you turn on the light, the production of melatonin will stop.
  4. Watching television at night, before sleeping, stimulates the brain in such a way that it delays the production of melatonin, thus delaying sleep.
  5. Wear socks to bed . Since the feet are the part of the body with the worst circulation, to the extent that they are cold, it will cause you to wake up at night.
  6. Read something that creates a state of relaxation . Never a mystery or suspense novel, since this will cause the opposite effect, stimulating it intellectually.
  7. Avoid using very noisy alarm clocks, this can alter the normal passage between sleep and wakefulness, waking up the body too suddenly. If you have no choice but to use an alarm clock, don’t put it too close to your bed, but rather use it as far away from it as possible.
  8. If changes in your behavior fail to provide better sleep, another possibility is to increase the amount of production of the hormone melatonin. It is advisable to do this in a natural way, for example by exposing yourself to sunlight and keeping the room in total darkness at night.
  9. Go to bed to sleep as early as possible . The ideal is to lie down when the sun goes down, which is what nature intends and what was done in the past, before the discovery of electricity. Our system performs most of its housekeeping activities between 11 PM and 1 AM, so sleeping during that period will give you better sleep.
  10. Check your room for electromagnetic fields . These fields seriously affect the production of melatonin, and unfortunately they are extremely common due to the large amount of electrical and electronic equipment in homes.
  11. Try to sleep with a suitable temperature . Keep the room temperature between 17ºC and 20ºC.
  12. Eat a high-protein snack and a little fruit several hours before going to bed, this will cause the secretion of melatonin and other hormones necessary in the sleep process.
  13. vita caffeine and theine. Studies have shown that there are people in whom the digestion of both occurs a long time after being ingested, so avoid coffee after sunset.
  14. Avoid drinking alcohol. Although alcohol causes drowsiness, this effect passes quickly, causing the person to wake up at night. In addition, alcohol prevents reaching the deepest levels of sleep, where the body really rests.
  15. Take a hot bath before going to bed. When the body raises its temperature during the last hours of the day, it sleeps better at night.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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