A significant part of people perceive a long night’s sleep as a luxury. Many proudly say they work late and only get a few hours of sleep. However, a quality night’s sleep – at least 7 hours a night – is a must. This allows you to maintain normal weight, maintains good insulin sensitivity, reduces the risk of colds and increases resistance to stress. Those who get enough sleep show better work productivity and a tenacious memory. Sleep is also important for the production of female and male hormones that are responsible for vitality.
Here are 10 proven tips to help you sleep well:
1. Cool down the bedroom
The ideal air temperature for sleeping is between 16 and 20 degrees. Check for yourself, but remember that the first sign of favorable conditions for sleep is a cold bed. Climbing under the covers, at first you should shiver from the cold. If there is no climate control in the room, at least put a fan next to the bed.
2. Darken the bedroom
Even small amounts of light interfere with melatonin production and disrupt sleep. Close the window with dark curtains, turn off all electronic devices with LEDs or cover them with a small piece of electrical tape. Some people love black sleep masks – they work wonders.
3. Red and blue
The wakefulness process is triggered mainly by the blue spectrum. The midday sun or a flickering computer screen disturbs sleep. The warm red glow emanating from the fireplace will help you fall asleep.
4. Put away cell phones
The radiation coming from the screens of smartphones reduces the number of deep sleep cycles. Discard the alarm clock on your phone and wind up the clock for this purpose. Turn off the sound at night so you don’t get distracted by incoming message tones.
White noise, like the sound of a fan running, can help you fall asleep, but street noise can make it hard to fall asleep. If your bedroom is poorly insulated, buy earplugs. Ask neighbors to keep quiet at late hours.
The more active you are in the morning, the more tired you will be in the evening. Shortly after waking up, expose your body to the sun for just 10 minutes. You will have a bonus in the form of increased vitamin D production. If it is overcast or you get up after dark, you can buy a lamp that simulates sunlight.
7. Daily routine
This item requires some discipline, but worth a try. Wake up at the same time every day, even on weekends. As a rule, sleep before midnight is better. If you’re used to staying up late, it’s better to go to bed earlier the next day than catch up in the morning.
Read 15 minutes before bed. Avoid complex treatises, prefer an easy book to relax and let go of the worries of the day.
9. Good bed
A bed and mattress is an investment that will last for years to come. If your bed is uncomfortable, rethink your finances to save up for a good mattress – it’s worth it.
10. Sleep ritual
Through observation, you can pick out things that help you fall asleep. It could be a warm bath, or good music, or talking to the kids. Try the tips in this article and keep the ones that work in your evening routine.