Why Cheese and Bedtime Is a Really Bad Combo

If you often feel cold when you sleep, regardless of how heavy your duvet is (also known as a comforter or quilt), you can try layering lighter comforters instead. By using two of them, the trapped air between the layers will provide extra warmth, even if the comforters themselves feel lightweight. So, if it's hot, stick to using only one duvet. Additionally, some modern comforters are designed to provide a cozy, hugging sensation, resembling a caterpillar in a cocoon, ensuring a night of quality sleep.

Another tip for sleeping easily, even on hot nights, is to crawl under a damp blanket. However, use this technique cautiously as it may cause a cold if the weather isn't excessively hot. If you prefer not to use this method, there are cooling mattresses available as an alternative.

It is important to keep your hair dry when going to sleep. Sleeping with wet hair can lead to damage, tangling, weakened immune system, and even dandruff. Instead, using a satin bonnet can help keep your hair smooth, tangle-free, and silkier.

In Guatemala, people use worry dolls to sleep better. These dolls are believed to absorb worries and troubles when shared with them and placed under the pillow, leading to a restful sleep. If you don't have worry dolls, you can use your favorite teddy bear as a substitute.

Avoid consuming cheese before sleep if you experience nightmares occasionally. Cheese, especially blue cheese, contains bacterial cultures that have been associated with causing unusual dreams. On the other hand, consuming berries, particularly dark ones like blueberries, can boost productivity, enhance motor skills, and improve memory due to their high antioxidant content.

The timing of meals is crucial for better sleep. It is advisable to avoid heavy meals at least one hour before bedtime, as they can be difficult to digest in the evening. However, having a breakfast-for-dinner meal, consisting of bananas, eggs, and toast, can promote relaxation and aid in falling asleep faster due to their potassium, protein, and carbohydrate content.

China is known for its culture of allowing naps at work, making it a dream destination for those who enjoy a brief rest after a hearty lunch. Acupuncture and acupressure clips are popular methods to relieve stress and headaches, thereby improving sleep quality.

While excessive light can be uncomfortable during nighttime, some light exposure during the day is essential for a good sleep-wake cycle. Lack of sunlight during the day can make it harder to fall asleep and result in poor sleep quality. Two hours of light exposure per day has been shown to increase sleep efficiency by 80% and extend sleep duration by approximately two hours. However, it is recommended to avoid blue light from electronic devices for at least two hours before bedtime, as it can disrupt sleep. Blue light-blocking glasses can be worn to counter its effects while using electronic devices.

If you still feel tired even after getting a full eight-hour night's sleep, you may consider experimenting with alternative sleep schedules. Leonardo da Vinci and Nikola Tesla both followed unique sleep patterns, with da Vinci taking short naps every four hours and Tesla sleeping for only a few hours each day. However, such schedules may not be suitable for everyone and could affect long-term project concentration. Finding the right sleep duration and pattern that works for you is essential.

Some people divide their day into two parts to maximize productivity. Taking a short nap during the day can be helpful, but it should be done no later than 5 PM to avoid difficulty falling asleep at night. To combat daytime sleepiness, taking a short walk or drinking a glass of cold water can help. Chewing gum has been shown to increase productivity by about 10% and reduce stress levels, keeping you alert. However, be cautious with caffeine intake,