8 Efficient tips to help you get perfect sleep

In order to function well in our daily life, we need to have proper sleep. Neuroscientist Christine Willomier points out the best strategies for helping the brain prepare for deep sleep. So let's have the 8 efficient tips to help you get the perfect sleep.

Dim lighting

Willomier believes that lights decrease the body’s production of melatonin, which helps send the body a signal that it is time to sleep.  Hence, people must turn off the lights about an hour ago before bed in order to help supporting melanin production.

Do not eat right before bed

Eating any type of food, especially a large meal, right before bed can have negative effects on the quality of your sleep, as it takes a fair amount of energy to digest food. Reducing your food intake by at least three hours before bed is highly recommended.

Food rich in magnesium

Although eating right before bed is not correct, you can have a snack that includes foods rich in magnesium, such as nuts and seeds, or a little dark chocolate.

Magnesium is considered to be an important mineral for your body and brain.

A steady sleep schedule

One of the most efficient ways to avoid volatility at night is to sleep at the same time every evening. “Your brain works well when it is in a routine state,” Willomier states.

Moreover, she recommends sleeping between 10 pm and 6 am, in conjunction with the body’s natural production of melatonin, which begins around 9 pm.

Stop caffeine early

Many people are not aware that eliminating caffeine takes 6-8 hours, meaning that it takes some time for it to pass through our systems.

Therefore, people must avoid caffeine after 3 pm, including things like tea and soft drinks, as well as coffee, according to Willomier.

Meditation practice

Exercises and physical activities have to be added in your to-do list if you want peace of mind, so try a meditation before bed, as it helps convert your mind to slow brain wave states.

Epsom salt bath

Epsom salt baths can be especially helpful if you have a lot of stress in the body or feel tight as it can ease health problems, such as muscle soreness and stress.

One of the most important benefits of Epsom salt are related to its magnesium as it gives another benefit of deep physical and mental relaxation.

Lavender oil inhalation

Last but not the least, inhaling lavender oil before bed helps you relax and keep your clam. Lavender oil is hailed for its calming effects on the body and mind and ability to lessen anxiety.