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How to sleep an hour longer: expert shares scientifically-proven practices

Ulyana VynogradovaLife
How to sleep an hour longer: expert shares scientifically-proven practices

Based on scientific research, sleep expert Olivia Arezzolo has developed her own method that allows you to sleep an hour longer. She claims that the body needs Omega-3 for this.

On her Instagram page, the consultant posted a video in which she listed ten easy steps for a good night's sleep. Her methods are based on inner harmony and supplements. In particular, Omega-3. According to Arezzolo, this component promotes sleepiness and reduces anxiety.

There should be no ultraviolet light in the bedroom.

"A recent study has shown that Omega-3 supplements can help a person sleep an hour longer. They reduce anxiety by 20% as a deficiency of this component can contribute to a lack of melatonin, the hormone of sleepiness," the consultant says.

Life hacks from a sleep consultant to help you get a good night's sleep

  1. Create a sleep "shelter". Turn off your iPhone or other devices and leave your bedroom to sleep and rest.
  2. Block UV light. Keep it out of your bedroom and limit it to two hours before bedtime.
  3. Set an alarm for your phone. When it rings, turn it off to wake up fully refreshed.
  4. Spray lavender on your pillows or throughout the room to relax.
  5. In the evening, take a shower or bath. It helps to relax 45-60 minutes before bedtime.
  6. Drink chamomile tea. Do it an hour before bedtime to calm down.
  7. Take magnesium and omega-3 supplements. They help relax muscles and reduce anxiety.
  8. Practice gratitude. Think about what you are grateful for.
  9. Try meditation. It can help you fall asleep.
  10. Practice deep breathing. It makes it easier to sleep.
Omega-3 prolongs sleep by 60 minutes.

The expert also said that Omega-3 is found in fatty fish such as salmon, mackerel, tuna, sardines, as well as hemp seeds, nuts, flaxseed, soybean, and canola oils.

Omega-3 is found in fish and vegetable oils.

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