9 Proven Tips to Sleep Better at Night


You've never heard of Clean Sleeping, have you? Then now is the moment, because this trend not only keeps you healthy but also aids in weight loss.

.What Does "Clean Sleeping" Mean?

Following Clean Eating and Clean Baking, a new fad has emerged: Clean Sleeping. "Clean sleeping" is said to be helpful not just for your health but also for weight loss. After all, it's common knowledge that sleep, along with nutrition, is critical for weight loss.

Gwyneth Paltrow popularized the concept as part of her "Goop Clean Beauty" guidebook, which focuses on intentional and lengthy napping. This should allow us to wake up refreshed and well-rested the next morning. Although it appears significant and, above all, straightforward, there are a few points to keep in mind.

How does Clean Sleeping work? 

To make Clean Sleeping work, you should take the following 9 tips to heart:
  • Women, in particular, should sleep for eight hours each night and go to bed at the same time every day. If you don't, your sleep cycle and hormone balance will be disrupted.
  • The bedroom should be a location where you can unwind. Tablets, iPhones, televisions, and even work utensils (yes, that includes a desk!) have no place in this space.
  • To be able to darken the space adequately, dark curtains are required.
  • Some individuals prefer it cold, while others prefer it hot. According to science, most humans sleep best with a room temperature of 16 to 19 degrees.
  • Colors and furnishings have a significant impact on a good night's sleep. As a result, avoid using too many bright colors in the bedroom and avoid overcrowding it.
  • Make yourself drowsy before going to bed by meditating, progressive muscle relaxation, or listening to music.
  • At least three hours before bedtime, alcohol and caffeine-containing beverages are prohibited.
  • You should avoid taking a nap if you have difficulties sleeping at night. This throws off the sleep-wake cycle and makes falling asleep in the evening much more difficult.

Aside from that, all of the standard guidelines for better sleep hygiene apply. Regular exercise, preferably two or three times a week for at least 30 minutes each time, is one of these. It is better to combine strength and endurance sports. Evening routines help you sleep better by preparing your body for sleep. This could be something as simple as reading a book or relaxing in a nice bath.

Why does a good night's sleep affect my weight?
Sleep deprivation throws your hormones and metabolism out of whack. This implies that the body releases stress hormones like cortisol and insulin, which promote fat storage and trigger cravings. This, on the other hand, suggests that getting enough sleep will affect your desire to reduce weight. At night, the body also cleans itself of poisons and dangerous substances. When your sleep is disrupted, it has an impact on your physical appearance.

Today's lifestyle: Why do we sleep so poorly in the first place?

In this country, sleep disorders are on the rise. One in every three Germans is now impacted, according to a long-term study conducted by the University of Duisburg-Essen. Corona is also to blame: the study looked at how the test subjects' sleep patterns changed between the first and second pandemic-related lockdowns.

In fact, the number of sleep disturbances increased so much that experts now refer to the phenomenon as "covid-somnia". The persistent poor sleep can cause health consequences such as obesity, poor skin, and concentration problems, among others.

But, even if the corona pandemic isn't to blame, there are a slew of other reasons why individuals have trouble sleeping. The following are some of the most common sleep robbers:

  • Brooding and restlessness are symptoms of stress.
  • Partner snoring is a sign of poor sleep hygiene, such as an uncomfortable mattress or a hot room.

Anyone who realizes that he or she has been sleeping poorly for several weeks should look into these potential causes first. If nothing improves, as a result, it's time to seek medical advice.

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