Gallup’s World Happiness Reports show that people in Denmark, Finland and Iceland are among the happiest on the planet. One reason is the balance between work, personal life and leisure. The latter is crucial: in the Nordic countries a lot of attention is paid to sleep quality. Together with doctors, we understand the tricks of Scandinavian life.
What we will tell you about:
Hot bath or sauna before bed.
neurologist, somnologist
“Taking a hot bath before going to bed is not only possible, but necessary. This procedure has a positive effect on the quality of rest.”
First of all, changes in body temperature are one of the components of the circadian rhythm, our biological clock. At night, it slows down. This is a stimulus to the body that it is time to sleep. High temperatures in the shower, bath, sauna or steam room and then room temperature are an artificial change, a signal to go to sleep.
The habit of taking a hot shower is not only a physiological but also a psychological association for the body. It is best to do the procedure one to two hours before going to bed at night. This time is necessary for the body to cool down. In addition, it helps to fight unnecessary thoughts in the head, organize them and calm the nervous system.
Photo: Sam Edwards/istockphoto.com
Reading books before bed
A person is constantly in a state of tension. Before going to bed, the mind is focused on the events of the past day and the next day. The interesting plot of the work helps to distract attention from obsessive thoughts.
Research confirms that reading before bed actually improves sleep quality. Reading your favorite book in bed helps reduce stress. It works just like meditation or yoga.
It is better to choose printed versions. Of course, an e-reader, tablet or smartphone is convenient. But all devices emit blue light. It suppresses the production of melatonin, the sleep hormone, making it difficult to fall asleep.
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Sleeping with the window open
The ideal sleeping environment is a quiet, dark and cool place. For example, Swedes sleep with the window open at any time of the year because fresh, cold air improves sleep. However, there are nuances here.
On the one hand, in spring this ensures the ideal temperature for sleeping: 18°C. In winter or summer, a person in such conditions may be too cold or too hot.
Moreover, some people perceive the sounds outside the window as white noise and it even helps them fall asleep. On the other hand, someone can only sleep in complete silence. This is an individual moment.
It is important which way the windows face. If it is a noisy street or a busy avenue, there will definitely be no silence or fresh air. Whether in a wooded yard or in a forest, open windows promote quality sleep.
Photo: Rike_/istockphoto.com
Sleeping as a couple under different blankets
Neurologist-somnologist, candidate of medical sciences, senior consultant at BabySleep
“Many couples, especially in Nordic countries, find it more comfortable to sleep under different blankets. And there is an explanation for this.”
Unnecessary movements. Everyone sleeps differently. People tend to have restless sleep. It happens that random movements not only wake up the partner, but also injure them by pulling the blanket. This factor is especially relevant in the cold season. Sleeping with uncovered body parts is uncomfortable. Another problem is if one partner likes to sleep with the body completely covered, and the other likes to sleep only with the legs warmed by the body; a pressing problem in summer. As a rule, men’s body temperature is higher than that of women. This is especially noticeable in very hot conditions. Therefore, the less contacts during sleep, the stronger and better the quality of sleep.
Photo: skynesher/istockphoto.com
Sleeping under a heavy blanket
Weighted blankets are filled with small silicone beads or plastic granules. This increases their weight.
There are studies that show that this product is good for sleeping. Under it, a person falls asleep faster and wakes up less at night. These factors are important for a quality rest.
Read also:
How a weighted blanket helped relieve insomnia. Personal experience
It is believed that the effect of hugs and the feeling of closeness relieves anxiety and brings about relaxation. Subconsciously, sleeping under a heavy blanket feels like being in the womb. If you assume the fetal position underneath, the person will feel safe. Serotonin production also increases. As a result, relaxation and sleep come faster.
However, this product should be abandoned if you suffer from respiratory diseases, apnea syndrome and limited physical capabilities. Strong pressure on the chest is contraindicated during this period.
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