ENOUGH SLEEP
Sleeping is very important for your mental as well as your physical health. When you sleep your body can rest. But getting enough sleep isn’t only about total hours of sleep. It’s also important to get good quality sleep on a regular schedule so you feel rested when you wake up. With only a few tricks you will feel more energetic the next day.
KEEP A REGULAR BEDTIME:
Simply put, an irregular bedtime routine doesn’t do your heart any favors. If you fall asleep early one day, and 2 a.m. the next day, you're putting yourself at a higher risk of a heart disease. A regular sleep time for most sleep researchers is defined as falling asleep within the same 30 minute window on average.
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AVOID DISTRACTION BEFORE SLEEPING:
You will notice a way better sleep if you avoid screens, music or light when falling asleep. So this means that you should try to avoid bright screens within 1-2 hours of your bedtime. The blue light emitted by your phone, tablet, computer, or TV is especially disruptive. You can minimize the impact by using devices with smaller screens, turning the brightness down, or using light-altering software such as f.lux. Or the best tip: Just go to bed and try to sleep.
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DON'T SNOOZE!
The more you snooze, the more confused your body and brain get. If you snooze your internal clock will be confused. Your body will not know when to start feeling sleepy.
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TAKE CARE OF WHAT YOU EAT AND DRINK:
Most importantly try to limit caffeine and nicotine. Caffeine can cause sleep problems up to ten to twelve hours after drinking it! The same goes for smoking. it can disrupt your sleep, especially if you smoke close to bedtime.
Avoid big meals at night. If you have dinner earlier in the evening and avoid heavy, rich foods within two hours of bed. Also, avoid drinking alcohol before bed. While a glass of wine may help you relax, it will come back to you with your sleep cycle once you fall asleep.
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