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CE DSJ 8/6/20: Hi, Ashley. I noticed that several questions didn’t have a response, so I’m not sure if they’ve been addressed. Please review. Thanks.
Good sleep is incredibly important.
It helps you feel good and makes your body and brain function properly.
Some people have no problem falling asleep. However, many others have severe difficulty falling and staying asleep through the night.
Poor sleep can have negative effects on many parts of your body and brain, including learning, memory, mood, emotions, and various biological functions (1).
Here are 20 simple ways to fall asleep as fast as possible.
Your body temperature changes as you fall asleep. Your body cools down when you lie down and warms up when you get up (2, 3).
If your room is too warm, you might have a hard time falling asleep. Setting your thermostat to a cool temperature between 60–67°F (15.6–19.4°C) could help (4).
Individual preferences will vary, so find the temperature that works best for you.
Taking a warm bath or shower could also help speed up the body’s temperature changes. As your body cools down afterward, this can send a signal to your brain to go to sleep (5).
One literature review found that taking a hot bath or shower before bed could improve certain sleep parameters, such as sleep efficiency and sleep quality.
Sleep efficiency refers to the amount of time you spend asleep in bed as opposed to lying awake.
People who took baths or showers measuring between 104°F–108.5°F (40.0°C–42.5°C) 1 to 2 hours before bedtime experienced positive results.
They reported improvements in their sleep even if their baths or showers lasted for as little as 10 minutes.
More research is needed, but these findings are promising (6).
The “4-7-8” method that Dr. Andrew Weil developed is a simple but powerful breathing method that promotes calmness and relaxation. It might also help you unwind before bed (7).
It’s based on breath control techniques learned from yoga, and it consists of a breathing pattern that relaxes the nervous system. It can be practiced any time you feel anxious or stressed.
Here are the steps:
This technique can relax you and help you fall asleep quickly.
Many people find that setting a sleep schedule helps them fall asleep easier.
Your body has its own regulatory system called the circadian rhythm. This internal clock cues your body to feel alert during the day but sleepy at night (1).
Waking up and going to bed at the same times each day can help your internal clock keep a regular schedule.
Once your body adjusts to this schedule, it’ll be easier to fall asleep and wake up around the same time every day (8).
It’s also important to get 7 to 9 hours of sleep each night. This has been shown to be the optimal sleep duration for adults (1).
Lastly, give yourself 30–45 minutes to wind down in the evening before getting in bed. This allows your body and mind to relax and prepare for sleep (9).
Light can influence your body’s internal clock, which regulates sleep and wakefulness.
Irregular light exposure can lead to the disruption of circadian rhythms, making it harder to fall asleep and stay awake (10).
During the day, exposing your body to bright light tells it to stay alert.
Both natural daylight and artificial light, such as the kind emitted from an e-reader, have this effect on your alertness (11, 12).
At night, darkness promotes feelings of sleepiness. In fact, research shows that darkness boosts the production of melatonin, an essential hormone for sleep. In fact, the body secretes very little melatonin during the day (13, 14).
Get out and expose your body to sunlight or artificial bright light throughout the day. If possible, use blackout curtains to make your room dark at night.
Shop for blackout curtains online.
When people are stressed, they tend to have difficulty falling asleep (15).
Yoga, meditation, and mindfulness are tools to calm the mind and relax the body. Moreover, they’ve all been shown to improve sleep (15, 16, 17, 18, 19).
Yoga encourages the practice of breathing patterns and body movements that release stress and tension accumulated in your body.
Research shows that yoga can have a positive effect on sleep parameters such as sleep quality, sleep efficiency, and sleep duration (15, 16).
Meditation can enhance melatonin levels and assist the brain in achieving a specific state where sleep is easily achieved (17).
Lastly, mindfulness may help you maintain focus on the present, worry less while falling asleep, and even function better during the day (18, 19).
Practicing one or all of these techniques can help you get a good night’s rest and wake up reenergized.
It’s normal to wake up in the middle of the night. However, the inability to fall back asleep can ruin a good night’s rest (20).
People who wake up in the middle of the night often tend to watch the clock and obsess about the fact that they can’t fall back asleep.
Clock-watching is common among people with insomnia. This behavior may cause anxiety about sleeplessness (21).
To make matters worse, waking on a regular basis without falling back asleep may cause your body to develop a routine. As a result, you might find yourself waking up in the middle of the night every night.
If possible, it’s best to remove the clock from your room. If you need an alarm in the room, you can turn your clock and avoid watching it when you wake up in the middle of the night.
Due to poor sleep at night, people with insomnia tend to be sleepy during the day, which often leads to daytime napping.
While naps of short duration have been linked to improvements in alertness and well-being, there are mixed opinions about the effects of napping on nighttime sleep.
Some studies have shown that regular naps that are long (at least 2 hours), and late may lead to poor nighttime sleep quality and even sleep deprivation (22, 23).
In a study of 440 college students, the poorest nighttime sleep quality was observed in those who reported taking three or more naps per week, those who napped for more than 2 hours, and those who napped late (between 6 p.m. and 9 p.m) (22).
A 1996 study found that older adults who napped frequently had lower quality nighttime sleep, more depressive symptoms, and more limited physical activity.
They were also more likely to be overweight than those who rarely took a nap (23).
A recent study of high-schoolers concluded that daytime napping led to shorter sleep duration and lower sleep efficiency (24).
Other studies have revealed that naps don’t affect nighttime sleep (25, 26).
To find out if naps are affecting your sleep, try either eliminating naps altogether or limiting yourself to a short nap (30 minutes or less) early in the day.
It seems that the food you eat before bed may affect your sleep. For example, research has shown that high-carb meals may be detrimental to a good night’s rest.
A review of studies concluded that even though a high-carb diet can get you to fall asleep faster, it won’t be restful sleep. Instead, high-fat meals could promote a deeper and more restful sleep (27, 28).
In fact, several older and newer studies agree that a high-carb/low-fat diet significantly decreased the quality of sleep compared to a low-carb/high-fat diet.
This held true in situations where the high-carb/low-fat diets and the low-carb/high-fat diets contained the same amount of calories (29, 30, 31).
If you still want to eat a high-carb meal for dinner, you should eat it at least 4 hours before bed so you have enough time to digest it (28).
Music can significantly improve quality of sleep. It can even be used to improve chronic sleep disorders, such as insomnia (32, 33).
A study of 24 young adults demonstrated that sedative music promoted deeper sleep (34).
Listening to Buddhist music may be another great tool for better sleep, as it can reduce the amount of time it takes you to fall asleep. This parameter is known as sleep onset.
Buddhist music is created from different Buddhist chants and is used for meditation (35).
Another 50-person study revealed that those who were exposed to soothing music for 45 minutes at bedtime had a more restful and deeper sleep compared to those who didn’t listen to music (36).
Lastly, if relaxing music isn’t available, blocking all noise could also help you fall asleep faster and promote uninterrupted sleep (37, 38).
Physical activity is often considered beneficial to healthy sleep.
Exercise can increase the duration and quality of sleep by boosting the production of serotonin in the brain and decreasing levels of cortisol, the stress hormone (39).
However, it’s important to maintain a moderate-intensity exercise routine and not overdo it. Excessive training has been linked to poor sleep (40).
The time of the day when you exercise is also critical. To promote better quality sleep, working out early in the morning appears to be better than working out later in the day (41, 42).
Therefore, moderate to vigorous exercise in the morning could significantly improve the quality of your sleep and how much sleep you get.
Get moving with activities like:
A comfortable mattress and bedding can have a remarkable effect on the depth and quality of sleep.
A medium-firm mattress has been shown to positively affect sleep quality and prevent sleep disturbances and muscular discomfort (43, 44).
The quality of your pillow is also crucial.
It can affect your:
One small study determined that orthopedic pillows may be better for sleep quality than feather or memory foam pillows (45).
Additionally, the use of a weighted blanket could reduce body stress and help improve your sleep (46).
Lastly, the fabric of the clothes you wear to bed can affect how well you sleep. It’s crucial that you choose comfortable clothing made of fabric that helps you keep a pleasant temperature throughout the night (47).
Products to tryHaving more comfortable bedding may make it easier for you to fall — or stay — asleep. Shop for bedding online:
- weighted blankets
- medium-firm mattresses
- orthopedic pillows
Using electronic devices late at night is terrible for sleep.
Watching TV, playing video games, using a cell phone, and social networking can make it significantly harder for you to fall — and stay — asleep (48, 49, 50).
This is partly because electronic devices emit blue light, which has been found to suppress melatonin (51, 52).
Using these devices also keeps your mind in an active and engaged state.
It’s recommended that you disconnect all electronics and put away computers and cell phones so you can ensure a quiet place, free of distractions.
You’ll be able to fall asleep much faster if you practice good sleep hygiene.
If you need to use your devices late in the evening, at least consider blocking the blue light with eyeglasses or a screen filter.
Shop for blue light blocking glasses or a blue light screen filter online.
Aromatherapy involves the use of essential oils. It’s commonly practiced by those who have trouble falling asleep, as it may help with relaxation.
A systematic review of 12 studies revealed that the use of aromatherapy was effective in improving sleep quality (53).
Popular scents with positive effects on sleep include:
Oil blends made with ingredients like lemon and orange were also effective at improving sleep quality (54, 55, 56, 57, 58, 59).
Although there are a variety of ways to use essential oils, many sleep studies are centered on inhalation aromatherapy.
An essential oil diffuser could be helpful in infusing your room with relaxing scents that encourage sleep.
Shop for essential oils online.
Some people have difficulty falling asleep because their thoughts keep running in circles. Research has shown that this can produce anxiety and stress, which can generate negative emotions and disturb sleep (60).
Journaling and focusing on positive thoughts can calm the mind and help you sleep better.
Writing down the positive events that happened during the day — or may happen in the future — can create a state of gratitude and happiness, downgrade stressful events, and promote more relaxation at bedtime.
In fact, a study of 41 college students found that journaling resulted in reduced bedtime worry and stress, increased sleep time, and improved sleep quality (60).
Practice this technique by setting aside 15 minutes every night to write about your day. It’s important to focus not only on the positive events of the day but also on how you feel at the time.
A different study found that writing a to-do list, if only for 5 minutes, was even more effective than journaling at helping young adults fall asleep faster (61).
Caffeine is widely used among people to fight fatigue and stimulate alertness. It can be found in foods and beverages like:
This stimulant can have disastrous effects on your sleep quality and sleep duration (62, 63).
Although the effects of caffeine vary from person to person, it’s recommended that you refrain from consuming it at least 6 hours before bedtime (63).
Instead, you could drink a soothing tea like chamomile tea. It’s been shown to promote sleep and relaxation. Other bedtime teas that help sleep include passionflower and magnolia (64, 65, 66).
Good quality sleep may depend on your body position during the night.
There are three main sleeping positions:
Traditionally, it was believed that back sleepers had a better quality of sleep.
However, research has shown that this might not be the best position to sleep in, as it could lead to blocked airways, sleep apnea, and snoring (67).
Although individual preferences play an important role in choosing sleep position, the side position seems to be linked to high-quality sleep (68).
Reading could be a good activity to help you wind down before bed. At least for kids, it seems that bedtime reading may promote longer sleep (69).
However, it’s important to understand the differences between reading from an e-book and a traditional paper book.
Electronic books emit blue light, which reduces melatonin secretion. Lowered melatonin levels make it harder for you to fall asleep and cause you to feel tired the next day (70, 71).
Therefore, it’s recommended that you read from a physical book in order to relax and improve your sleep.
It’s believed that if you go to bed and try to force yourself to fall asleep, your chances of succeeding drop dramatically.
Instead, you can try paradoxical intention. This technique involves trying to stay awake instead of forcing yourself to sleep.
It’s based on the idea that the stress and anxiety produced by forcing yourself to fall asleep can prevent you from relaxing and snoozing.
Research is ultimately mixed, but some studies have showed that people who adopt this technique tend to fall asleep faster (72).
Instead of lying in bed worrying and thinking about stressful things, visualize a place that makes you feel happy and calm.
In one insomnia study, participants were able to fall asleep faster after they were instructed to use an imagery distraction (73).
This technique helped them occupy their mind with good thoughts instead of engaging with worries and concerns during the pre-sleep time.
Picturing and concentrating on an environment that makes you feel peaceful and relaxed can take your mind away from the thoughts that keep you up at night (60).
Certain supplements can help you fall asleep faster.
They’ve been shown to encourage sleep either by boosting the production of sleep-promoting hormones or by calming brain activity.
Supplements that can help you fall asleep include:
Products to tryThe supplements above can help you sleep better and feel calmer. Shop for them online:
- magnesium
- 5-HTP
- melatonin
- L-theanine
- GABA
Having trouble falling and staying asleep is not only frustrating, but it can also affect your mental and physical health.
Using the techniques above can help you fall asleep quickly, while sleeping much better and having more energy the next day.
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Some reports estimate that around 31% of the United States population is at risk for at least one nutrient deficiency or anemia (1).
Not getting enough of certain key vitamins and minerals — such as iron and vitamins B6, B12, and D — could affect your overall health and well-being.
If you’re concerned that you’re not getting enough nutrients based on your current diet or any symptoms you’re experiencing, you may consider ordering a vitamin deficiency test online. These tests don’t require a doctor’s order, but you’ll need to pay for them out of pocket.
Many vitamin deficiency tests are conducted within the comfort of your home and then submitted to a lab for processing, while others require going to a nearby lab so a technician can take your sample.
You can then share your results with a doctor or dietitian before making any changes to your current diet or supplement routine.
Read on to find out about how online vitamin deficiency tests work, when you should consider buying them, and our specific brand recommendations to help inform your next steps.
Below are our picks for the best vitamin deficiency tests you can order online:
Click a link to jump to that section and read more.
When carefully selecting our recommendations, we looked at the following elements:
We vetted the most popular at-home nutrient deficiency tests and updated our list to reflect what we believe to be a better solution set for our audience.
The products listed below have all passed our vetting process and been approved by Healthline’s team of medical experts.
As part of the vetting process, Healthline’s experts looked at the methodology behind each test, the health claims made by the company, and the company’s business practices and legal standing.
While it isn’t cheap, the LetsGetChecked Micronutrient Test is one of the few at-home tests that’s designed to test your levels of multiple nutrients.
Plus, the service offers follow-up guidance from a team of nurses to help you determine the appropriate next steps.
Specifically, the kit tests your levels of:
If you have a history of low levels of more than one of these nutrients, then this test may be an appropriate option.
This may especially be the case if you also have several unexplained symptoms, such as fatigue, hair loss, and joint pain.
However, this test doesn’t check for B12 levels in people under 22 years old.
Additionally, because of current state laws, LetsGetChecked cannot send home testing kits to residents of New York.
View on LetsGetChecked
This test from Labcorp measures blood levels of three key vitamins to determine whether you’re meeting your needs:
This test is a good option for those who may be at risk of vitamin B12 deficiency, including vegans and vegetarians, older adults, and people who have had certain types of gastrointestinal surgeries that affect nutrient absorption (2).
It may also be worth considering for people who are concerned about bone health or at risk of vitamin D deficiency (3).
For this test, a technician will collect a blood sample at one of Labcorp’s 2,000 locations. Results are typically available within 2 weeks.
The company recommends fasting for at least 12 hours and discontinuing the use of any supplements that contain biotin for at least 72 hours prior to testing.
Once your test has been processed, you can access your results through your Labcorp OnDemand account. In some cases, a healthcare professional may also follow up via phone or email about your results.
View on Labcorp
For quick yet accurate vitamin B12 testing, consider this kit from LetsGetChecked.
Like other at-home vitamin deficiency tests, the LetsGetChecked Vitamin B12 Test requires a finger-prick blood sample. The company offers a video to show you how to conduct your test.
This vitamin B12 test may be right for you if you eat a vegetarian or vegan diet or if you’re experiencing symptoms of a possible deficiency, such as chronic fatigue, brain fog, or digestive upset.
The company recommends collecting the sample while you’re fasting, before 10:00 a.m. Once you’ve sent the test back, you can expect your results in 2–5 days. Board certified doctors will also review your results.
The LetsGetChecked Vitamin B12 Test has multiple 5-star reviews noting quick and accurate results. The company also uses CLIA-certified labs.
Perhaps the biggest downside is the higher price for a single-micronutrient test. However, if you have a history of low vitamin B12, you may consider a subscription to test every 3 months, which includes a 30% discount.
View on LetsGetChecked
While there are other quality at-home vitamin D tests on the market, we like that this test from Everlywell measures levels of both vitamin D and C-reactive protein (CRP).
Vitamin D deficiencies and high CRP levels can indicate inflammation in your body, which may increase your chance of fatigue, as well as long-term health concerns such as heart disease (4, 5, 6).
The Everlywell Vitamin D and Inflammation Test uses a blood sample obtained with a finger-pricking device, which is included in the kit. This kit is also CLIA-certified and independently verified by a doctor in your state.
Depending on your results, you may choose to attend one of Everlywell’s free live webinars, in which you can ask questions about vitamin D and its role in bone health and inflammation.
Overall, this test has mostly positive reviews from customers, who mention its accuracy and ease of results for the price. A few users note that the results were slower than expected.
View on Everlywell
Iron deficiency can result in anemia, increased infections, skin dryness or unusual paleness, and fatigue (7).
If you’re concerned about these symptoms, you may consider getting a test that checks the ferritin levels in your blood, such as this one from Labcorp.
Your body stores iron in ferritin proteins. Thus, low levels of ferritin can mean your body doesn’t have enough iron to store, which could indicate a deficiency (8).
If you’re concerned about iron deficiency, keep in mind that some other methods of checking your iron levels are potentially more accurate than a ferritin test (9, 10).
The Labcorp Ferritin Test is processed in a CLIA-certified lab, and samples must be collected by a trained technician at one of their nearly 2,000 locations.
Your results are posted on your Labcorp OnDemand account. If your results require immediate attention, a healthcare professional will contact you by phone or email.
Though this test is more affordable than many others, it may not be as convenient as at-home testing kits, and the results can take up to 2 weeks to become available.
View on Labcorp
Here’s a quick comparison of our top picks:
| Price | Result time | Nutrients tested | Sample requires trained technician | |
|---|---|---|---|---|
| LetsGetChecked Micronutrient Test | $199 | 2–5 days | • vitamin B12 • vitamin D • vitamin E • magnesium • zinc • copper • selenium | no |
| Labcorp Vitamin Deficiency Test | $159 | up to 2 weeks | • vitamin B12 • folate • vitamin D | yes |
| LetsGetChecked Vitamin B12 Test | $89 | 2–5 days | vitamin B12 | no |
| Everlywell Vitamin D and Inflammation Test | $99 | 5–7 days | vitamin D | no |
| Labcorp Ferritin Blood Test | $49 | up to 2 weeks | ferritin (iron) | yes |
Here are a few factors to keep in mind when determining which at-home nutrient deficiency testing kit is right for you:
According to a review published in Nutrients, many people in the United States are at risk for a deficiency in the following vitamins and minerals (1):
However, it’s not necessary to test for deficiencies in all of these nutrients, especially if you eat a balanced diet and don’t have any underlying health conditions that affect nutrient absorption.
It’s important to consider your medical history, diet, and symptoms to determine whether a nutrient deficiency test is right for you.
For example, if you have a history of iron deficiency, follow a vegan or vegetarian diet, or are experiencing symptoms such as dizziness, fatigue, or shortness of breath, you may want to consider checking your iron levels, either at a doctor’s office or using an at-home test (7).
Similarly, if you don’t get regular sun exposure or are at an increased risk of vitamin D deficiency, testing your blood levels may be beneficial (11).
People who follow restrictive diet patterns or have health conditions associated with an increased risk of deficiencies — such as celiac disease or inflammatory bowel disease — may also need to be mindful of their nutrient levels (12, 13, 14).
A doctor or registered dietitian can provide more detailed recommendations on which nutrients you may be lacking and how you can modify your diet to ensure that you’re meeting your needs.
If your at-home test results reveal a possible vitamin deficiency, it’s important to make an appointment with a healthcare professional to discuss next steps.
They can help you determine the causes of any nutritional deficiencies, such as your diet or any underlying medical conditions.
A doctor may also refer you to a registered dietitian who can help design meal plans to fit your dietary needs.
In some cases, you may need specific vitamin or mineral supplements, such as a multivitamin with iron or vitamin D3, B6, or B12. However, it’s important to check with a healthcare professional before taking any new supplements.
Research shows that vitamin B6 is one of the most common micronutrient deficiencies, along with iron and vitamins B12, C, and D. Other common vitamin and mineral deficiencies include iodine, vitamin A, folate, and vitamin E (1, 15, 16).
Testing is the only definitive way to determine whether you have a nutrient deficiency.
However, in cases of a significant deficiency, you may notice possible related symptoms such as fatigue, dizziness, easy bruising, skin dryness, and brittle nails.
While the exact health concerns vary by the type of nutritional deficiency you have, the consequences may go beyond fatigue.
For example, an extremely low intake of iron could lead to anemia, and a long-term vitamin D deficiency could affect your bone health and overall inflammation in your body.
It’s better to get essential nutrients from foods, but a doctor may recommend supplements if your diet lacks certain vitamin and minerals. Vitamin B12 for vegetarian or vegan diets is one such example (17, 18).
However, it’s important to get tested and talk with a doctor before taking any supplements. This can prevent unnecessary supplement use and even vitamin or mineral overdoses.
Blood tests are traditionally used to check for vitamin deficiencies.
While saliva tests are also available, these may not be as accurate. This is why all our selections rely on blood samples obtained via finger pricking (19).
While a complete blood count (CBC) won’t reveal specific nutritional deficiencies, some of the results from this type of test could prompt your doctor to order further testing. For example, a low hemoglobin count could possibly indicate iron deficiency anemia (20).
A doctor will not typically check for nutritional deficiencies at annual physicals unless you specifically ask for these tests.
More commonly, your doctor will order a CBC, a cholesterol check, and other preventive blood tests at your physical. If you decide to take an at-home vitamin deficiency test, you have the option of following up with further testing at a doctor’s office.
A general checkup is always a good time to talk with a doctor if you have a history of vitamin deficiencies or have certain health conditions that increase your chances of deficiencies.
While we assessed the affordability of our recommended at-home vitamin deficiency tests, medical insurance does not cover these tests. In some cases, you may be able to use your applicable FSA/HSA funds toward your purchases.
You can also talk with your insurance company to see whether they cover nutritional deficiency tests performed at your doctor’s office or a local lab. Comparing such costs can help you determine which option could be the most affordable.
If you’re searching for at-home vitamin deficiency tests, you’ll find several options you can order online.
We’ve included five recommendations that address some of the most common deficiencies. These companies are all CLIA-certified, and healthcare professionals will review your results.
If you do decide to go forward with testing, it’s important to discuss your results with a doctor or registered dietitian. They can help you decide whether you need further testing, dietary changes, or supplementation.
If the question: "Are you getting enough sleep?" If you answer: “Where?”, then here are some tips on how to organize a good night's rest and make up for chronic sleep deprivation. Agree, it is impossible to effectively cope with work when the strength is at the limit and there is only one thought: to sleep. The good news is that you can learn how to get enough sleep and overcome fatigue! We tell you how.
If someone suddenly forgot, let us remind you: healthy sleep is the key to the successful functioning of the whole organism, including the fruitful work of the brain. A few good habits will add vigor and improve well-being. Isn't this what teachers, parents, and schoolchildren need so much? And to everyone who lives in this world.
Organize the right place to sleep
The bedroom is the basis of rest, so it should be free from everything that can interfere with a restful and healthy sleep.
Maintain order and get rid of unnecessary things and garbage.
Control the temperature. Ideal for the bedroom - 18-22 degrees Celsius.
Get as dark as possible. Turn off all electronic devices before going to bed. You can use special sleep masks, for greater effect, you can put a couple of drops of lavender essential oil on your wrists, pillowcase or pajamas.
Don't skimp on a comfortable bed and mattress. Buy bedding made from lightweight, breathable fabrics and wash it at least every two weeks.
Do not skimp on sleep
The best way to prevent excessive fatigue and lack of sleep is to devote seven to nine hours of sleep a day. We already foresee sad comments: “But notebooks won’t check themselves!”. They will not check, you are right, but your health is the most important thing that you have, and at the same time your loved ones and, by the way, students.
Keep in mind that it takes between ten and thirty minutes for a person to fall asleep, so set aside at least eight hours of your time for proper rest.
Review your diet
Include foods rich in minerals and vitamins in your diet: carrots, mushrooms, tomatoes, seafood. Some foods will need to be reduced, especially a few hours before bedtime: avoid high-fat foods, avoid coffee and alcoholic beverages.
A balanced diet with enough protein and complex carbohydrates will not only improve sleep, but also give energy to the body throughout the day. And remember about water - you need to drink at least two liters a day!
Learn to fall asleep faster
Count how many hours of precious sleep you lose while lying in bed with a smartphone in your hands. Here are some tips to help you fall asleep faster:
This will facilitate the preparation of the body for sleep, and will also help to maintain a sleep and wakefulness schedule.
Think about what brings you pleasure, makes you calm and relaxed? A warm bath, a good book, art, yoga, meditation will all lift your spirits and make you feel better. Introduce such leisure into your evening, create your own ritual, and this will help you go to bed in a more calm and relaxed state.
Don't sleep too much
We all understand that lack of sleep leads to fatigue and irritability. But did you know that sleep can be too much?
An adult needs seven to nine hours of sleep, and if you sleep more than nine hours, this may indicate some health problems.
Too much sleep increases the risk of diabetes, obesity, headaches and even depression.
To understand how much time you need to sleep, try organizing yourself a “sleep vacation” (remote work, which some organizations are now switching to, helps us): go to bed at the same time, but get up on your own without an alarm clock.
After a couple of days, the regime will normalize, and you will be able to understand how much sleep you need in order to feel better.
Sleep during the day
If you are tired, there is nothing wrong with taking a nap during the day. Taking a nap at lunchtime will save you evening hours that you can devote to your hobby. Many experts recommend a short daytime nap (no more than thirty minutes) so that it does not affect the duration of the night's rest.
Sleep comes first
Sleep can seem like a waste of time, especially when there are so many things to do. But being rested and alert are the benefits that make sleep so important!
Giving priority to sleep means reducing daytime fatigue, removing nervous strain, and improving mood. Healthy and full sleep will give you energy for the whole day and will allow you to be more productive, as well as reduce the risk of various diseases.
Reducing fatigue and improving overall health will come naturally with the adoption of useful and healthy habits.
If you're getting enough sleep but still feeling tired for no apparent reason, it's a good idea to see a doctor, as this could signal serious health problems.
September 30, 2015Advice
Who likes to walk around sleepy? Nobody. But it has to. All night long you can study tickets for the exam, finish the project, wait for boarding a delayed flight at the airport. It needs to be experienced. How - read this article.
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0No one denies that even a slight lack of sleep has a negative effect on the body. The mood deteriorates, the brain works more slowly, metabolic processes are disturbed, the risk of obesity and diabetes increases. Unfortunately, no amount of fighting spirit will help you make the right decisions if you don't get enough sleep. Even stimulants, such as coffee, will not allow you to think better.
But one can prepare as well as possible for the night's wakefulness.
How to stay awake and survive the night away from bed and recover as soon as possible? So…
It is not always possible to plan a sleepless night, but if you guess that you will have to suffer, prepare your body for the load. If you already sleep little, and then do not sleep at all, the negative effects of such a regimen will only accumulate.
But if you usually stick to the regime and rest within the normal range, from seven to nine hours, then one sleepless night will not hurt. And if you sleep longer for a few days before a night marathon, then the consequences for the body will be minimal.
Yes, the article is about how not to sleep. But sometimes 20 minutes is better than nothing. If you can get some rest, it is better to give preference to short sleep.
Two problems. The first is the risk of oversleeping. The second, just as serious, is the inability to sleep.
Well, how to take a break for 20 minutes if your head is full of business, tasks, tickets? Lie down on the floor in the yoga pose "Shavasana". Even if you are not a fan of meditation and other things, just lie down on a flat, hard surface, spread your arms and legs to the sides, set the alarm (20 minutes!), And then relax the muscles in turn, starting from the toes and up to the top of the head. Consciously, forcing yourself to be completely liberated. It will take two minutes to relax. Another 18 you will either sleep, or at least just rest.
Sleep for an hour or an hour and a half if possible. This will wake you up from REM sleep and feel refreshed.
We need darkness to produce melatonin, the sleep hormone. If you don't want to fall asleep, turn on the lights. For example, a light source located near the eyes (table lamp, monitor) will bring the brain into an active state.
We sleep better when the room is cool, that is, the temperature is about 18°C.
If you want to be cheerful, the room should be neither warm nor cold. 23–24 ° C is the temperature at which it will not make you sleepy.
Sometimes just thinking about getting into cold water wakes you up. It is necessary, it is necessary to wash (at least) if an invigorating shower causes panic. The action of the method is short-term: the charge is enough for half an hour or an hour, then you have to go through the procedure again. But remember that it is useful.
Replace washing and showering with ice cream or popsicles. No more than once a night, so as not to conflict with the next paragraph.
Candy will respond with irresistible fatigue after a few hours. Sweets will not help you retain energy: sugar will dramatically increase your energy level, and then your strength will leave you just as abruptly.
Better eat foods that will provide you with energy for a long time.
For example, light foods with a high protein content. What is this food? Nuts. Eggs. Nuts again. Eat it with vegetables and fruits.
Do not put anything heavy and greasy on your plate, temporarily forget about fried chicken legs and hamburgers. And instead of gorging yourself once, eat small meals throughout the night to keep you fueled all the time.
Coffee is certainly a stimulant, but caffeine should not be exceeded.
A couple of liters of coffee invigorates just like a couple of cups, it's not just about the quantity. The main thing is not to drink the entire dose of coffee at once.
When there is a night without sleep ahead, you need to focus on tasks. If you drink more than two cups of coffee at once, you will overexcite the nervous system and lose concentration.
Therefore, when you start to get tired, slowly drink a cup or two, it is better to chew something.
Then, after four hours, you can go for a coffee supplement.
When the coffee limit (which is four cups a day) is already reached, switch to water. With sufficient fluid supply to the body, each cell works better, and it is much easier to focus on work.
There are also folk remedies for cheerfulness. For example, tincture of Eleutherococcus or ginseng. Add them to tea (in therapeutic doses!), they are natural tonics that will help fire up the brain and make it work.
Chewing gum increases activity and may even improve brain performance. Help yourself and choose mint gum. Peppermint promotes brain activity, and its aroma improves memory.
Speaking of smells. Essential oils of mandarin, lemon, orange, rosemary also invigorate. Do not like flavorings and oils - just seize your dream with oranges, or better - a fruit dessert with citrus and mint.
flickr.com Take a short break every 45 minutes to take a short walk.
If you drink a lot, as advised above, then you will have to constantly go to the toilet, so use the forced break to walk a little more.
This is especially important if you work all night at your computer. From time to time, do the well-known exercise: take your eyes off the screen and focus on a distant point.
Massage instead of a little warm-up. A full body massage will turn you off, but it’s better to stretch individual points. Neck, ears, head, fingers - restore blood circulation in these areas to make it easier to think and move.
Set aside sounds of nature, mantras, lullabies and romantic music until the next day. Tracks that are too monotonous, even sharp and loud ones, will also not help to keep cheerfulness. Make a dynamic playlist that you want to dance to. At three o'clock in the morning there will be no time for entertainment over the abstract, but it will not pull you to sleep.
Sit in an uncomfortable chair.
Straighten your back, grab your gadgets and set reminders. Only no armchairs, sofas and soft pillows. Stools, a flat floor - these are your jobs. Keep the body in good shape so that the brain does not relax either.
When a sleepy veil closes your eyes, you need to wake yourself up with an emotional bomb. Talk to someone whose views are obviously opposite to yours, and on the most sensitive topic (you can arrange a discussion in the comments). Open a link to a resource that you sincerely hate. The task is not to get carried away and not to prove to your opponent that you are right with all your might, but simply to get a dose of adrenaline and open your eyes wider.
All attempts to artificially increase vigor can only be a temporary measure.
You don't add more resources to yourself when you pour an energy drink inside. You're just helping your body burn its own fuel by working two or three shifts in a row.
Therefore, throw all your strength into recovery.
Research shows that a sleepy driver is no better than a drunk driver. So if you have a sleepless night on your schedule, ask someone to drive you to work or take public transport. Until you get at least four hours of sleep in a row, no driving.
If you don't want to destroy the normal regime, don't go to bed during the day. Otherwise, you risk falling asleep so that you open your eyes only in the evening. And then it will be much more difficult to return to a normal schedule. If you sleep, then according to the night mode: 20, 60, 90 minutes. Not more.
flickr.com When your hands reach for a can of coffee and energy drinks, resist. Even if you drink coffee six hours before bedtime, caffeine disrupts your rest. You need to drink a couple of cups in the morning, but after 16:00, stop going to the coffee machine.
Otherwise, despite the nightly adventures, you will not sleep well.
Instead, choose two tasks and work on them one at a time. When you feel that you no longer understand what you are doing, take a break, and then sit down for another task. Don't do them all at the same time - your brain just can't switch fast enough. But he also cannot be busy with routine work. From the same actions you will be pulled into a dream, and a new task activates thought processes. Leave yourself some room to maneuver to keep your thoughts on track.
Yes, yes, yes, drink water! We are aware that this is the most popular advice when it comes to health. Well then, follow him. :)
If we don't get enough sleep, we crave high-calorie foods and eat more often than usual, although physical activity decreases. Therefore, by the way, regular lack of sleep is associated with a high body mass index.
Proper nutrition is especially important when you are not doing well with the rest of the regime.
The solution is to crunch on vegetables and fruits, nutrients, vitamins and antioxidants will protect cells until you can ensure their normal recovery.
It is better to pull iron on another day, as well as to run many kilometers. But exercising and warming up will help you get through a difficult day and disperse sleep. Well, after light physical activity, even an overloaded brain will sleep better.
A tired brain will crave pleasure, and the easiest way to get it is through food. The dangers of overeating have been known for a long time, so you will only feel unbearably tired if you eat an extra piece.
And a tip from the cap: don't drink anything alcoholic. Lack of sleep + alcohol = disaster.
