TIPS FROM NASA ASTRONAUTS THAT CAN HELP YOU GET ENOUGH SLEEP

The importance of sleep should never be underestimated, sleeping healthy is very vital to our general health. But In a situation where you start experiencing problems with falling asleep, NASA has spilt some tips on how you can get enough sleep and sleep effectively. 

NASA Astronauts can educate you more on what sleep disorder is, as they often suffer from insomnia. To avoid these situations, scientists have developed a method for falling asleep that has proved to be efficacious both in space and on earth. 

Falling asleep mostly relies on the things we do before bedtime. Gym workouts in the evening and evening runs can increase the body temperature, and we as humans need more time to fall asleep, evening gym workouts and evening runs can make your sleep pattern unstable. 

So astronauts reduce physical activities a few hours before going to bed. More so, they stop eating heavy foods, so the process of food digestion doesn’t weaken their energy.

To fall asleep quickly, try spending a few hours outside. Don’t exercise, and don’t eat heavy meals in the evening. And you'll sleep healthier, even more so, when you skip that cup of coffee at night.

Computers and smartphones emit blue lights that affect our sleep. This bright light - which is 40% brighter than sunlight, reduces the production of melatonin, the sleep hormone. It's why we can stay up late at night in front of our computer without any urge to go to bed. NASA astronauts stop using electronic gadgets 2-3 hours before bedtime.

You could use glasses with special lenses or install an app that filters the blue glow - the application will regulate the brightness of the display according to time.

Some people suffer from sleep disorders because of stress and anxiety. In situations like this, NASA astronauts use cognitive behavioural therapy that helps them calm down. This program specifies habits that cause sleep problems and replaces them with other habits that contribute to good sleep. 

A simple relaxation technique can also help you sleep better. More so, simple relaxation exercises can improve our sleep and make us happier. One of the most effective techniques to relieve stress is taking a deep breath. Take a slow, deep breath, and count to 5, hold your breath, count to 5 again, then exhale while counting to 5. If you repeat this exercise several times, you'll feel your muscles in a relaxed state. 

All space crew members have distinct cabins; without light so that astronauts won’t wake up as a result of sunrises. The less light that gets inside a room, the higher the level of melatonin - Melatonin is a hormone primarily released by the pineal gland at night, and has long been associated with control of the sleep-wake cycle - and the more a person wants to sleep.

If the room where you sleep isn’t dark and quiet enough, use earplugs and a sleep mask. Also, try allowing fresh air into your room regularly because stuffy rooms don't help you sleep properly. 

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