Tips so you can sleep better after your 40th birthday

Sleep, that act that at first sight seems so simple and for which all, humans and animals of the Earth, are programmed; and yet sometimes as much as we try, it is harder for us to have a adequate rest. The more we want it, in fact, the more likely it is that it paradoxically costs us more. As we get older we are likely to continually crave a Good night sleep without interruptions.

The days in which we have slept well it seems to us that the birds sing and that the sun shines on us, and in fact, for the sake of your mental and physical well-being as well as all your obligations The last thing you should do is skimp on sleep. According to a 2017 analysis published in 'Nature an Science of Sleep'Not getting enough sleep affects stress levels, alters mood and increases the risk of heart disease. Therefore, the magazine 'Best Life' has established some tricks that can help you fall into the arms of Morpheus without contemplation.

The routine and the room

You will have heard this thousands of times but it is very necessary. Following a routine is essential, always try to sleep at the same time, take a hot shower before your body temperature decreases, lower the thermostat (important) to not sleep in a sauna, since the cooler the room is the better you will rest ( the ideal is between 15 and 22 degrees), and do not exercise before going to bed. You will see how improvements.

Eat more fish, write down everything you have to do tomorrow or use a heavy blanket are some tricks

In addition, using a blanket that weighs can also help you rest better. A 2006 study published in 'Occupational Therapy and Mental Health ' said they help promote sleep because they mimic the feeling babies experience when they are wrapped in them.

Blow bubbles

It will seem silly, but having a pompero on hand can help with your rest. Professor Rachel E. Salas, from the Johns Hopkins Department of NeurologyHe explains that blowing bubbles as a hobby, just like when you were a child, has a relaxing effect. "When the brain sees bubbles disappear or explode, it's like a release, so it's a good idea for minutes before bed," he says.

Write homework

It is the last thing you will have in mind when you want to relax, we understand it, but according to a 2018 study published in the 'Journal of Experimental Psychology ', Writing homework before bedtime can help you sleep faster. By expressing all your impending thoughts at once you will not spend the night ruminating tomorrow's homework or the problems you have.

Eat more fish and limit coffee

In a 2017 study, researchers at the University of Pennsylvania discovered that eating fish can promote a better and more restful sleep. How? Fish contains high levels of omega-3 fatty acids, which are believed to increase the production of the melatonin hormone that regulates rest, bananas and nuts are also your allies. On the other hand, coffee, although it is an excellent way to start the day, is not recommended: you should avoid it especially six hours before going to sleep, according to the latest research.

Use a white noise machine

Have you heard it before? White noise is what is heard on a television or radio, when they are not tuned and makes the level of the auditory threshold reach its maximum speed and this means that, in the presence of this type of background sounds, the more intense auditory stimuli are less able to activate the cerebral cortex during sleep.

According to a 2005 study published in the journal 'Sleep Medicine', the researchers divided the participants into two groups, those who sleep with white noise machines and those who do not, and then exposed them to recorded hospital sounds. By analyzing the brain waves of the subjectsThe researchers discovered that those who slept with white noise machines were barely disturbed by the sounds of the ICU, while those who slept without one experienced frequent sleep arousals. Maybe it is the solution? Relaxing songs, on the other hand, can also help.

Meditate in the dark

A little before bed try get in bed in the dark. A 2011 study published in 'The Journal of Clinical Endocrinology & Metabolism' found that those subjects exposed to light up to eight hours before bedtime! they suffered a delayed release of melatonin, so they fell asleep worse. In addition to meditating, stretching can also help you because it will prevent you from waking up with pains in the middle of the night.

Limit naps

Sleeping too much during a nap may end sabotaging your night dream. According to the Mayo Clinic, long naps, that is, anything that lasts more than 20 minutes, can interfere with your rest, especially if you are going through a period of insomnia or poor sleep quality.