You are tired and you really need a better sleep ? Did you know that everything you do during the day has a significant impact on your sleep and can cause insomnia and other sleep disorders? Your daily rhythm, especially the one before going to bed can lead to serious sleep problems or waking up at night, in other words – poor quality sleep, after which we wake up tired.
Fortunately, there are many habits and rituals that can help you improve the quality of your sleep. If you have trouble sleeping or want to improve its quality. Here are 10 tips to sleep better
Tips for a better sleep: Here’s what to apply
- Always wake up at the same time, even on weekends
The body has its own internal clock. Help him work properly with a regular wake-up schedule.
- Go to bed early enough to ensure a minimum of 7 hours of sleep
If you wake up at 7 am, you should be in bed no later than 11 pm.
- Don’t go to bed if you are not sleepy
It’s time to sleep and you don’t feel tired? Read a few pages of a relaxing book instead of turning from side to side in bed for several hours.
- Use a dream catcher
Yes! studies have shown that placing a dream catcher above your headboard improves sleep, possibly due to the placebo effect. This object having according to legend, the power to capture nightmares.
- Introduce relaxation rituals before bedtime
Different people relax in different ways. Some like reading books or taking a shower or a hot bath. Choose a way that will help you relax.
- Use the bed only for sleeping
If your brain associates a bedroom only with sleeping, it will be easier for you to fall asleep. Leave work and all worries on the doorstep of the bedroom. Also, don’t forget that choosing the right mattress is a basic condition for a good quality sleep .
- Ensure a calm, relaxing atmosphere and an optimal temperature in the bedroom
The ideal temperature in the bedroom is 18 to 22 degrees. Quilts and bedding adjusted to the season may also be helpful .
- Turn off the lights(the same applies to cell phones, laptops and TV)
Let the body produce melatonin, a hormone produced only at night, i.e. in the dark.
- Do not eat large meals before bedtime
If you are hungry or have eaten too much, you will have trouble falling asleep. Moderation is the key, especially with food. Also make sure to eat at least 2 hours before going to sleep.
- Avoid drinking alcohol and coffee in the late afternoon or evening
Coffee affects our mind up to six hours after consumption.
Alcohol makes you drowsy, but it has a negative effect on the quality of sleep.
What if I still don’t sleep?
If you still can’t sleep by applying these tips for better sleep, see your doctor, your problem may be due to an illness.