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Getting enough sleep is crucial to your health. Too little time spent on rest can affect our memory, concentration, and even our heart rate. The quality of sleep is also of great importance, which is why it is worth taking care of our body before going to bed. What should we do before going to bed?
- There are many aspects to a good sleep, one of them is keeping an appropriate daily schedule, which will definitely make it easier for us to fall asleep
- Currently, excessive exposure to blue light from screens has a major impact on the problems with falling asleep. In order for our brain to relax, it is recommended to turn off electrical appliances one hour before bedtime
- The food we eat also affects the quality of sleep. It is therefore important to stay hydrated, eat a healthy diet, and limit caffeine and alcohol consumption
- Planning the next day, showing gratitude for the past time or relaxing exercises help to clear our head of too much thoughts, and thus make it easier to fall asleep and improve the quality of sleep
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Daily stress, anxiety or an endless to-do list can deteriorate the quality of our sleep and make it difficult to fall asleep. However, high cortisol levels can be lowered by relaxing in the evening. A moment for yourself and getting rid of the boggling thoughts will make our sleep much more restorative.
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Avoid the screens
It is not only stress that can affect the quality of our sleep and problems with falling asleep. Blue light emitted by the screens of our smartphones, laptops or TV sets can inhibit the production of melatonin, the hormone that regulates sleep time. Dietary supplement with melatonin available from Medonet Market.
In order for the brain to relax and melatonin levels to rise, it is recommended that you turn off electrical appliances for half an hour, preferably one hour before bedtime.
Further part below the video.
Keep the schedule of the day
Our circadian rhythm determines the sleep-wake cycle, which greatly facilitates falling asleep. In order for the body to be in good shape, it is worth going to bed and waking up at similar times every day. You should also not allow yourself to sleep on the weekend or take short naps during the day. It is also very important to allocate the right amount of time to calm down in the evening.
Take care of adequate hydration
Drinking water is an extremely important element for the proper functioning of our body. Adequate hydration not only improves the appearance of our skin, but also supports the work of the heart and brain. Dehydration is also directly related to the stress we feel.
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Cut down on caffeine in the afternoon
The half-life of caffeine is around five hours, which means that the cup of coffee we drank at 16:00 PM may still be present in our body at 21:00 PM. Therefore, problems with falling asleep at night may be caused by the presence of this stimulant ingredient. If we want to improve the quality of our sleep, we should limit the afternoon and evening caffeine consumption. In the evening, reach for a cup of herbal tea, e.g. with blueberries, chamomile and Pukka Night Time Berry valerian, which calms and facilitates a good night’s sleep.
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Avoid alcohol
Although alcohol can make you feel tired, its presence in the body actually adversely affects sleep quality. Alcohol can lower blood sugar levels by waking you up or making you sleep very shallow in the middle of the night. In addition, it also affects the state of our well-being in the morning and causes fatigue during everyday duties.
Eat a healthy meal
A healthy diet affects the work of the entire body. A wholesome meal nourishes the body, helps stabilize blood sugar levels and helps you fall asleep. However, it should be remembered that the last meal should be easily digestible and eaten at least two hours before bedtime. In addition, it is also worth introducing protein-rich products to your diet, which are a good source of tryptophan, a compound that supports the secretion of melatonin.
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Plan your next day
A little planning will keep us occupied and prevent the evening feeling of “I forgot something”. Preparing a list of tasks for the next day will also allow us to reduce morning stress resulting from too little time, which in turn can translate into a positive attitude accompanying us for the rest of the day.
Stretch a little
Performing vigorous exercise before bedtime that increases our energy and pumping blood may not be a good choice. On the other hand, stretching or light, relaxing yoga can activate the parasympathetic nervous system, which is responsible for the rest of the body. This type of evening routine can therefore positively affect the quality of our sleep, help to calm down the body, and thus facilitate falling asleep.
Make time for yourself
Time for yourself does not always have to be associated with physical activity. A moment of silence may be for us to write down a few pages of a diary, to point out things for which we are grateful or to meditate. Reflecting on the day that has passed and knowingly grateful for what we have, can improve our mood and make us able to rest.
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Keep it clean
Physical hygiene is also related to sleep hygiene. Brushing your teeth, face or taking a shower just before going to bed can soothe and calm us down and make us feel refreshed and ready to go to sleep.
We encourage you to listen to the latest episode of the RESET podcast. This time we were wondering why switching our thinking and acting to slow life is a real challenge? Why is listening to your needs so important? What will it do for us? You will hear about it below.
Read also:
- Are we able to make up for the lack of sleep? Research results of Polish scientists
- Do you wake up in the morning and think about life? Here’s a way to calm down and fall asleep
- Sleeping without a pillow – good or bad for your health?