The sleep window is the most suitable period for a person to fall asleep in order not to feel tired and irritable in the morning.
Everyone experiences sleep problems in some way, and for many, the morning starts with a persistent feeling that it’s starting too early. Chloe Angus from Cavendish Care, a balanced community for adults with intellectual and developmental disabilities in Surrey, Horley and Redhill, England, told FEMAIL how to find the best time to sleep, not in the morning, but to get enough sleep and energy. I feel overwhelmed and tired.
It is called the optimal time during which a person should fall asleep. sleep window.
“If you can fall asleep at your sleep window, you’re much more likely to get a good night’s sleep, but there are other factors that counteract this, such as stress and alcohol,” Chloe said. The list also includes diet, mood, and use of electronic devices. He shared six tips on how to set your “sleep window” and recommended that you start trying between 9:30 p.m. and 11:30 p.m. as this is the best time for most people to sleep.
eight hours of sleep
If a person needs to get up at 06:00 in the morning, he should make every effort to fall asleep by 22:00. At first this may be difficult, but with constant training it is quite possible to achieve such a result. At the same time, the expert emphasizes that regardless of whether a person needs exactly eight hours, he still needs to adhere to this period in order to normalize sleep patterns.
No coffee or late night snacks.
Caffeine and sugar are stimulants that energize the body and make it harder for the body to “turn off” and not allow the body to rest. For normal sleep, tea, coffee and energy drinks should be avoided from noon, and the last meal should be 2-3 hours before the person goes to bed. Only in this mode will the body properly digest food and the effect of caffeine on the body will cease.
Gadget boycott
The blue light emitted by phones and other electronic devices over-stimulates the brain and prevents it from going into resting mode. But sleep is affected not only by the light of the smartphone, but also by its content. Checking work email, reading messages in the messenger makes the brain work faster, and surfing the news channels increases anxiety, so not only does one fall asleep later, but because they are more prostrate, they cannot “turn off” the brain completely. Therefore morning headaches and a bad feeling of weakness than sleep.
“With Do Not Disturb on your phone, turn off phone notifications, use filters at night, and avoid engaging, provocative TV shows or movies before bed,” says Angus.
Nighttime routine to optimize your sleep window
Routine and repetitive actions set the body in a certain way. This point should be considered when looking for a sleep window.
“A healthy sleep routine that includes things like reading a book, listening to relaxing music, or following step-by-step skincare routines will help you calm down before bed, helping you reach the ideal sleep period you need to feel good,” says Chloe. .
Deadline Log
Experts recommend keeping a sleep diary with “deadlines” to make it easier to find the best time to fall asleep. For example, have the last cup of coffee at 12 noon, herbal and decaffeinated drinks only after that time. Dinner ends at 19:00. Turn off your phone/TV and go to bed at 21:00.
“By eliminating these distractions, you can determine when your body would normally want to fall asleep naturally,” he explained.
Previously Focus He wrote down three ways to fall asleep quickly, as well as how often you should change the bed.
Source: Focus
Mary Moore is an accomplished author and journalist known for her engaging and informative writing on trending topics. She currently works as a writer at 24 news breaker. With a keen interest in current events and a talent for finding the human angle in stories, Mary’s writing is always engaging, insightful and informative.