Learn how to sleep better!

Small daily habits that will improve the quality of your sleep

Quality sleep improves your mood and helps maintain physical and mental health. On the other hand, poor quality, interrupted sleep, which lasts less than 7 to 8 hours a night, reduces well-being, causes nervousness, hampers creativity, impacts mental clarity and is often the cause of various health problems. 

The following tips may promote better sleep and, as a consequence, a better quality of life.

Wake up at the same time every morning, even on weekends if you can

Keeping a regular sleep schedule helps your body's internal clock adjust better and leads to improved overall sleep

Make a schedule for the next day

What often hinders sleep are thoughts, and many of these thoughts are about the next day. So make sure you organize your next day in the evening before. Write down what you need to do, prioritize, take actions that will save you time in the morning and, ideally, turn off your cell phone.

Sit in the sun.

Daily exposure to daylight has been shown to significantly improve the quality and duration of sleep. So make sure you take a daily walk in the bright daylight.

Avoid caffeine.

It may help you wake up in the morning, but it is also something that will make it difficult for you to sleep if you drink coffee or tea too late in the day. Caffeine levels can remain elevated in the blood for 6 to 8 hours. So it’s good to refrain from consuming it from early afternoon onwards.

Tips for a Better Sleep

Limit exposure to blue light as much as possible.

Research has shown that blue light affects the heart rate and significantly increases the likelihood of insomnia. Smartphones, tablets, laptops all emit blue light, so it's a good idea to reduce their use as bedtime approaches. So see to it that such electronic devices, including TVs and mobile phones, are not in the bedroom when it's time to hit the sack.

Create an ideal environment. 

The bedroom environment plays an important role as far as the quality of your sleep is concerned. Make sure there is no noise, no light coming in, it is clean and pleasant. Bedroom temperature is also a factor that can affect your sleep. According to research, sleep is better in a cooler environment. The average temperature that is considered ideal for most people is between 17 and 20 degrees Celsius.

Get some exercise.

Movement and intense activity will definitely ensure better sleep. However, take care to avoid exercising 3-4 hours before going to bed, as overexertion or tension may make it difficult for you to fall asleep.

Eat dinner early.

Your last meal of the day should be at least 3 hours before bedtime. A regular or large meal just before bedtime will most likely lead to disturbed sleep. The habit of eating late at night leads to weight gain and other health problems while, on the other hand, a good night's sleep helps you to eat less and be healthier. It is no coincidence that insufficient sleep is associated with a 55% increased risk of obesity in adults and 89% in children.

Have a light snack.

It’s beneficial to have light meals or snacks from the afternoon onwards, and even better if your snacks include oats, bananas, pineapples or tomatoes which are foods that help the intake of melatonin, the hormone that regulates sleep.

Engage in habits that have a calming effect.

Stress and anxiety naturally have an adverse impact on the quality of sleep. Each night, try to create conditions that calm you. Reading a book, meditating, listening to music or drinking some chamomile, are all good options. Research has shown that a warm bath increases the quality of your sleep and helps you fall asleep faster.

Engage in habits that have a calming effect.

Stress and anxiety naturally have an adverse impact on the quality of sleep. Try each night to create conditions that calm you. Reading a book, meditation, music or a little chamomile are all good options. Research has shown that a warm bath increases the quality of your sleep and helps you fall asleep faster. 

Quality sleep is an ally that helps improve the quality of life, productivity, creativity, and health. It allows the body to rest and reboot during the night, so that you can cope the next day. 
Therefore getting enough of it remains an important priority.

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