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How to get more sleep in the new year, says an expert



I love the intentions of the new year. Apparently, even the old people marked the New Year by reflecting on the changes they wanted to make. The Babylonians have apparently promised to return borrowed items and repay debts in the New Year. Although I have absolutely no intention of returning my neighbor's blower fan in the near future, I think it is good to start the year with a good tone.

Resolutions come in all shapes and sizes, and as a doctor, I support these little promises to go to the gym, eat better or actually stretch as your physiotherapist requires you to do them every time You have back pain.

My favorite: vows to "get more sleep". I know it's not that easy. Restricting yourself to an episode of American Ninja Warrior can be quite difficult, especially since for many people the evening is the first time that you are officially off the clock. Their work is done and family obligations have been fulfilled. For me, the computer is off, I have helped different children with their homework, the kitchen is cleaned up and the dog is treated. Time to relax.

But when you relax for a minute or two, you often become twenty, thirty, or more. When I sit down and turn on the TV, Stephen Colbert often finishes his monologue and approaches midnight. But I want to know more about who's next, so the show stays on. Or bedtime is postponed because I lose track of time ̵

1; something that I regularly hear from my patients.

So how can you contribute to your success in the next 365 days, within a few days, until the decision has to be formally declared (via dinner declaration, Instagram / Twitter post, etc.)?

First, you need a bedtime.

What time should it be? Which time is appropriate? I could sign up at 9 o'clock in the morning. at my bedtime, but given the amount that goes on in my house, it is doubtful that anyone living with me would support the decision to retire in the midst of the nocturnal chaos.

You also have to make up your mind. People are convinced that they can go to bed "just not sooner," but you just have to look harder for the schedule. Start by finding 15 additional minutes to sleep and increase until you get the right amount. Most people who successfully change their sleep times quickly realize that the barrier was simply a habit and not a larger substance that keeps them from cooldown and sleep time.

  High angle view of man sleeping on the bed at home

Getty Images ] Piotr Marcinski / EyeEm

Then you need help to keep your sleeping pledge.

I'm currently wearing a Withings HR Steel fitness watch that allows me to set a daily alarm instead of using the alarm to wake me up. I remember sleeping. It is disturbing how often the alarm is triggered, and I realize that I have not yet prepared for sleep. This little vibrant memory is essential for makinating. I see that what I'm working on can usually wait. What I read or see can be continued tomorrow.

Their memory does not have to be sustainable: A creative person has his living room lighting inspired by a timer, so that at bedtime, an all-encompassing darkness began. Or, set your smart thermostat to slowly lower the temperature of your home. Start with dinner and finish at 65 degrees when bedtime arrives. This gradual loss of temperature and light can really help fuel sleep motivation.

Use this SOS if you do not feel sleepy …

Your workout may be the reason for a second wind in the evening. If you exercise in the evening or at night, try a different routine. Limit your exercise to the morning and complete the evening with a cup of some ZZZs tea (laden with chamomile, passionflower and valerian root … all promoting sleep).

Like cutting out sugar from your diet, changing your sleep habits in the first one or two weeks might sting a little – change is challenging – but the benefits to your health, your exercise, and your athletic recovery will be well worth it.


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