It is well-known that sleep is as important to our well-being and health as following a healthy diet and exercising. Insufficient sleep can trigger or worsen feelings of anxiety and stress. In a new study, Dr. Peter Martone, a leading sleep expert in the United States, helped over 100,000 patients learn how to sleep well at night.
Dr. Martone states, "Whether we like it or not, our health is a product of our daily rituals. Good sleep habits will lead to better nightly sleep and improved mental and physical health, while texting, working on the computer, and gaming have exposed Americans to the risk of degenerative disc diseases. Adequate and proper sleep can compensate for and reduce this damage. Therefore, we always describe sleep as an art that takes time to master."
**Dr. Martone's Golden Rules for Restful and Healthy Sleep:**
1. **Sleeping Position:**
Dr. Martone says that people who sleep on their sides experience the most disturbing sleep overall. For a restful night and to prevent tossing and turning, adopt a neutral sleeping position. It is important to note that a neutral sleeping position is where your body weight is distributed over the largest possible area of your bed, placing your joints in a non-strained position. This means sleeping on your back with a pillow under your neck and your arms at your sides. Dr. Martone adds, "If you commit to adopting a neutral sleeping position, you will be able to counteract the harmful effects our modern lifestyle has on your spine and back, and you will also be able to correct your posture while sleeping over time."
2. **Core Body Temperature:**
Dr. Martone states, "Core body temperature plays an important role in helping you fall asleep quickly and achieving deep sleep as well. It is essential that your body temperature drops by two degrees in order to get a good night's sleep." Therefore, you should sleep in a room temperature ranging from 68 to 70 degrees, keeping your torso warm under the covers while leaving your hands and feet uncovered. You should also avoid eating late at night because it will raise your core body temperature and refrain from stress two hours before bed.
3. **Sleep Timing:**
Dr. Martone says, "Setting a sleep schedule should be a straightforward solution, but it is extremely difficult for people to get their lives back on track due to their constantly changing schedules. While you cannot set a regular sleep schedule throughout your life, you can establish a semi-constant schedule. Going to bed and waking up at the same time every night, without an alarm, is the best way to ensure your body gets quality sleep." Additionally, Dr. Martone recommends going to bed as soon as the sun sets and waking up with the sunrise.
4. **Hours of Sleep:**
The amount of sleep we need depends on our age and tends to vary in medical literature. Most experts agree that the younger we are, the more sleep we need, and as we age, the less sleep we require. Dr. Martone explains, "The faster your metabolism, the more sleep you need, and the slower your metabolism, the less sleep your body requires. Imagine your body is like a smartphone; the open apps running on your phone resemble your metabolism, while recharging your phone’s battery represents sleep. The more active apps you have, the faster your battery drains, which in turn requires more time for recharging."
5. **Stop Thinking:**
According to Dr. Martone, it is extraordinarily difficult to force your mind to think about wanting to sleep; instead, you should focus on remembering until you drift off. He explains, "Both sleep and memory centers are located in the back of the brain, while the part that deals with thoughts is found at the front. The trick here is to stop thinking and start remembering until you fall asleep." To do this, recall happy and calm moments you have experienced in the past, or think about everything you felt and experienced in that memory, as if you are living it again while you close your eyes.
