The secret to better sleep

The autumn weather is cold and especially the lowering of the night temperature makes many people have to put on blankets to sleep. However, to make it easier to sleep and sleep better at night, people should let 1 or both legs stick out outside the blanket.

>>>Want to sleep well, go to bed at 10pm

The secret was revealed recently by Natalie Dautovitch, a spokesman for the American National Sleep Association and a professor of psychology at the University of Alabama, on the Science of Us page. Dautovitch has done a lot of research on how our circadian rhythms and daily routines fluctuate throughout the day and night as well as the effects of that phenomenon on our health and fitness. .

Dautovitch said there was a link between sleep and temperature. Sleep researchers have discovered that, before you fall asleep, your body temperature begins to drop. At the deepest sleep stage, your body will be in the coolest state, about 1-2 degrees below the normal level. Some scientists believe that cooler temperatures can cause drowsiness.

According to Dautovitch, although the cooling process before falling asleep occurs naturally, there are still a few things we can do to make sleep easier, such as taking a warm bath before going up. bed. When leaving the bathroom, the body temperature is very cool, triggering a feeling of sleepiness. Hot drinks also create similar effects.

In addition to the above, you can also sleep better thanks to your own feet. Dautovitch expert explained, the skin surface of both our hands and feet is unique, because they are hairless and contain special circuit structures called dynamics - veins , which help to escape heat .

Plus your body's natural heat loss during sleep, poking one or both of your legs out of the blanket helps your body spread heat faster, helping you feel more sleepy and sleeping better soon.

Dautovitch added that, in general, people tend to sleep best in colder rooms, at temperatures of about 16-20 degrees Celsius. So, to improve sleep quality, you can simply need to stick your feet out when covering the blanket.