Page 17 - Fitness Guide - 25 Hacks to Get Your Sleep Back

Listen to music

23 Music has a direct effect on the parasympathetic nervous system, which
helps your body relax and prepare for sleep. (36, 37) Music has the power

to slow heart rate and breathing while also lowering blood pressure.
Listening to relaxing music, classical music, or music with sounds of nature

before bed can help you fall asleep faster, wake up less during the night,
and feel more rested in the morning. Look for a rhythm of about 60 to 80

beats per minute (BPM), which you can easily find in classical music.

Melatonin supplementation

24 Supplementing with melatonin can be very useful if you are experiencing

jet lag, working shifts, or facing a very stressful period in your life. I
recommend melatonin supplementation only for a short term, a maximum

of one week. As natural production of this powerful antioxidant declines
gradually over the lifespan, people over 60 might benefit from continuous

supplementation.

25 hacks to achieve better sleep quality Page| 14