Experts tell Newsweek that habits including journalling and cutting out caffeine after a certain time can help a person to have 'wake up and feel great' rest.
Dr. Greg Elder, a senior lecturer in psychology with the sleep research division at Northumbria University in the U.K., told:"Sleep is classified into different stages depending on the underlying brain activity during sleep, which we can measure using electrodes placed on the scalp and body. This is usually done within a sleep laboratory or, increasingly, in people's usual home environment.
"This is where true cellular repair is initiated, for anything that went wrong during the day," Breus toldIn addition, during deep sleep, the consolidation of memories occurs, as well as the processing of learning and emotions. He also recommends avoiding alcohol at least three hours before bed. Although alcohol may help you to fall asleep quicker, it can also lead to disruptions later in the sleep cycle.
"Other ways in which we can help to sleep more deeply is to ensure that we have a good bedroom environment—for example, not watching TV, working or eating in the bedroom before going to sleep, and trying to avoid going to sleep when we are stressed." Given the multiple stresses of modern life, what can people do to ease their minds before going to bed? One technique that Pelayo has found particularly helpful for patients who say they have racing thoughts at night is journalling, or what he describes as"scheduled worry time."
Pelayo added:"After 15-20 minutes of writing this stuff down, tell yourself, 'I'm done with my day, whatever is left, I'll finish off tomorrow.' Say it and believe it—then you give the day closure.
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