A healthy and good sleep is important for our body and our health. Unfortunately, we often only really appreciate it when we are missing it. Problems falling asleep and staying asleep make life difficult for us, even during the day. Lack of sleep leads to severe fatigue and reduces our ability to concentrate and react. Many of the factors that determine the quality of our sleep are in our hands. The following tips can help you develop healthy sleep habits.
8 Tips For A Better Quality Of Sleep
Make Yourself Comfortable
Create a sleeping environment in which you feel l completely comfortable: a comfortable bed, a good mattress, a comfortable lying position and the right sleeping temperature – not too warm and not too cold. A good guideline is a temperature of around 18 degrees in the bedroom. Anyone who feels unwell, freezes, gets cold feet or sweats should adjust their sleepwear, blankets or the room temperature. Likewise, tight sleeping clothes can hinder sleep and cause sleepless nights.
Avoid Caffeine In The Evening
Diet is a matter of habit. Disrupting this habit also affects our sleep. For example, unusually large or late meals just before bedtime can disrupt sleep. Therefore, try to find your own rhythm when and how much you eat in the evening.
Try Quitting Smoking
Nicotine is also a stimulant that can disrupt sleep or interrupt sleep through withdrawal symptoms. Another reason why it is advisable to quit smoking.
Exercise Regularly Throughout The Day
Regardless of their effect on our sleep, regular sport and exercise are good for our health. Physical activity promotes sleep, while sluggishness is more likely to lead to sleep problems. However, the distance between physical activity and bedtime should be considered. If the distance is too short or the sporting activity is too strenuous, this can also have a negative effect on sleep.
Avoid Excitement Before Going To Sleep
So that the body can calm down before going to sleep, you should try to avoid exciting films and cell phone/computer games before falling asleep. Stressful conversations also keep us awake longer and should not take place in the evening if possible.
Avoid Alcohol Before Bed
“But a glass of red wine helps me sleep.” – We hear that more often and this assertion is usually not wrong. Alcohol reduces brain activity and actually makes it easier for us to fall asleep. However, it has a negative impact on the quality of our sleep, leading to disrupted sleep and early awakening.
Develop A Sleep Ritual
There are various ways to establish your own sleep ritual before going to bed. Meditation or autogenic training helps some, others rely on a cup of tea or a warm bath. It is only important that there is the possibility to repeat the ritual daily without getting stressed. This is how we give ourselves the signal to shut down and prepare for the night.
Use Your Smartphones Night Mode
This mode reduces the blue light component of the display. The blue light inhibits the release of the hormone melatonin, which is responsible for our tiredness. As a result, falling asleep is delayed and we lie awake longer. Instead, try to use the waking effect of the blue light during the day.
