With the expansion of the technology in our daily life, the brain is constantly stimulated and it can be difficult to slow down and relax in order to get a good night’s rest. In addition, high levels of stress are being detected in young people, which can be harmful in the long term.
Neurology professionals say that an average adult needs between 7 to 9 hours of sleep daily to have a minimum restful sleep, and they ensure that incorporating certain habits before going to bed can help relax the mind and thus take care of the brain.
10 tips to take care of your brain
Maintain a consistent sleep schedule
Neurology experts recommend going to bed and getting up at the same time every night to get a better night’s sleep. Even on weekends, it has been proven that maintaining a sleep routine guarantees more efficient recovery from fatigue.
Do low-impact exercises daily
Exercising during the day stimulates the mind and coordination, combating mental and memory decline. However, it is noted that doing high-impact exercises close to bedtime can have the opposite effect, awakening the mind.
Practice meditation
After a stressful day, it can be difficult to keep your mind from racing with anxious thoughts. In this case, mindfulness and relaxation techniques such as meditation, deep breathing or progressive muscle relaxation can be helpful, as they can be effective in the event of a stress crisis.
Limit screen time
cell phone
While spending time on social media can be fun and help you connect with friends, exposure to blue light from screens can inhibit the production of melatonin, the hormone that tells your brain it’s time to relax and sleep.
read a book
There’s nothing better than going to bed with a good book and falling asleep. And science backs it up, as this habit can have benefits for the brain.
Keep a comfortable environment
Neurologists recommend keeping the bedroom at a comfortable temperature and keeping light and noise levels to a minimum. According to experts, cooler temperatures and darkness facilitate the brain’s sleep process and signal the body to produce melatonin.
Have brain-stimulating hobbies
Playing “word of the day,” putting together a puzzle, learning a new language, or taking an online class can improve memory and concentration.
Go out with friends and maintain affectionate ties
friendship.webp
Research has shown that increased social engagement and staying connected with friends, family, and the community stimulates the brain and can lower stress levels.
Incorporate healthy snacks
Nuts and foods rich in antioxidants and omega-3 are ideal to eat before going to sleep, because they are not heavy and speed up digestion so you don’t go to sleep feeling heavy.
Be careful how you “feed” your brain
The content you consume before going to sleep can greatly influence the quality of your sleep. The types of shows, movies, or videos you watch at night can keep your brain alert, stimulated, and even stressed.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
