Sleeping plays a big part in our overall health – it helps our body regenerate and provides us with energy for the next day. Sadly, our lifestyle can hinder our sleep and rest in many ways – the modern way of life relies on unhealthy habits and lifestyle that can affect our sleeping pattern and leave us robbed of energy in the morning. This is why it’s important to pay attention to the tips we have for you below.
Turn off all the lights in your room
If you want to have a sound sleep, you should first turn off the lights in your room, including the electronic devices such as TV, tablets or smartphones for at least an hour before going to bed. This will help the brain relax and will make you fall asleep faster.
Regular exercise
Exercise provides oxygen to the body and fills it with energy which will last throughout the day. Experts recommend having a simple exercise routine in the morning so the body can feel the benefits during the day.
No caffeine or alcohol
Alcohol and caffeine are forbidden before going to bed as they disrupt the stage of REM sleep and don’t allow you to rest properly. You should drink the last cup of coffee at least 6 hours before bedtime, and the same goes for alcohol as well.
Sleep in a cold room
Sleeping in a cold room will signal your brain that it’s time to rest. Of course, we don’t mean to sleep in a bed of ice – just cool down your body in any way you can before going to bed. It can be a cold shower, or just opening the window in your bedroom prior to going in bed. Ideally, your bedroom temperature should be kept between 15 and 20 C.
Relax
This is obvious, but we sometimes forget it. You must learn how to relax as stress is the enemy of sleep. Try to relax before going to bed as too much stress will keep your brain active and make you unable to fall asleep. You should keep your bedroom quiet, and try some techniques such as yoga to lower your stress levels.
The bed is just for sleeping
Your bed is meant for sleeping in it, not doing work or watching TV. Don’t do work in your bed, don’t eat in it, don’t use the computer on it – use it only for sleeping and, well, for other activities that include your partner ? In this way, your body will relate the bed with relaxation and rest and not with your daily activities.
Go through your routines during the day
By completing your goals during the day, your body will know what to expect. Do them during the day and you will be able to rest overnight.