6 ways to improve your sleep

Because of the modern way of life, we are obliged to move on a schedule – in the morning we get up at a specific time, but in the evening, we neglect our sleep because of more interesting activities or other obligations. What we forget, however, is that in order to be healthy and productive during the day, we need to sleep well at night. In this article, you will learn more about the causes of insomnia, the ways to improve your sleep and some interesting facts you do not know.

                        What are the factors for insomnia?

• Stress, depression, mental disorders;
• medication, caffeine, nicotine, alcohol, some diseases;
• changes in working hours and travel;
• eating large amounts of food before bedtime
• poor sleep hygiene – frequent bedtime, lack of comfort and convenience where we sleep, long bed rest during the day;
• “learned insomnia” – this affects people who worry that they cannot sleep and put too much effort to do so

                        How to deal with insomnia?

1. Electronic devices away from the bed – no phones, computers, tablets, etc. before going to bed. A sure way to improve your sleep is to turn off all electronic devices 20-30 minutes before bedtime, as the blue light emitted by them excites the brain and falling asleep turns from pleasure into a difficult and painful mission. Besides, watching TV in bed or using the phone make our brain think that the bed is not a place to sleep, but just another place to work. It is preferable to develop your brain by reading a book because it calms it down and thus falling asleep is easier.

• Maintaining a regular sleep regime – when we go to bed and get up at the same time every day, we adjust our biological clock, so our body gets used to the set regime and falling asleep and getting up happen much easier and more pleasant. Keep in mind that even a 2-day change in regime can cause insomnia for the whole week.

• Training – here you have to experiment with your own organism and find out what type of people you are. Some feel more energetic and alive after a workout, as it stimulates and excites them. If you are from this group, it is best to train in the morning to be fresh throughout the day, as well as more able to work. Train in the evening only if you are one of those people who are exhausted from intense physical activity, then the fatigue of training does you a favor, helping you fall asleep quickly and easily, and sleep to be deep and unawaken.

• Setting the right temperature – first of all your body should feel comfortable. Too hot room causes sweating, and too cold one – trembling, so the room where you sleep should be cool, ventilated to not cause drowsiness, reducing the body’s internal thermometer. According to health experts, the ideal temperature for quality sleep is between 15,5°C and 19,5°C.

• Do not “flip-through” your day in bed– when we cannot sleep, it is often our thoughts. It has happened to everyone to go through situations and problems when they are already in bed, but we must learn to do this earlier, for example, while eating dinner, to free our brains from this difficult and unpleasant task just when we need to relax and unwind. Falling asleep should not be torture but pleasure.

• Nutritional supplements – an effective, safe and beneficial way is to maintain your health and healthy sleep through food supplements. VemoHerb offers a range of high-quality products combined in one category: Memory – Sleep – Relax. In order to have better memory and cognitive ability, we must be well-rested, for this purpose our sleep must be calm, quality, deep and unawaken. VemoHerb products which are entirely herbal, help to calm the nervous system, reduce stress, and are also salutary for the digestive system and the overall health of the whole organism.*

                        Did you know…?

• Man is the only mammal that deliberately delays sleep.

• Characteristic of the first phase of sleep is the shock of sleep, the feeling that we are falling. According to the explanation of some theories, we inherited this phenomenon from our ancestors, which served as a protective reaction to prevent them from falling from the tree on which they hid at night, chased by a predator.

• We dream of faces we have already seen somewhere, whether we remember them or not.

• Studies show that some people used to dream in black and white, but today things have changed, with a higher percentage dreaming in color. This fact is explained by the transition from black and white to color television.

• How do dolphins sleep when they have to come to the surface at regular intervals? Only half of their brains are asleep, the other half make sure they do not forget to come to the surface to catch their breath.

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