1. Sleep can catch
Adequate sleep is important for your health. Several studies have indeed shown that can lead to a chronic lack of sleep disorders. When you have slept little after a night out once, you can do this just fine on sleep through the night again after going to bed. If you have however suffered from a chronic sleep deprivation is prolonged before bedtime solution.
Your body gets enough sleep because not to sleep longer, but by sleeping more deeply. If you make short nights, the periods of deep sleep are also shorter. The phase of deep sleep causes physical recovery. This takes about 15 to 18 minutes and is on a night with five sleep cycles of 15 to 20 percent of total sleep out. A short deep sleep can lead to chronic sleep deprivation. By ‘s stay longer lie morning you will not solve a chronic lack of sleep, because the periods of deep sleep at his morning shorter. By earlier bedtime, is more likely to reach the phase of deep sleep. Do you have a chronic sleep deprivation? It is important to examine where it comes from and whether possibly a sleep disorder is lurking. If in doubt, a general practitioner.
2. A powernap is useless
Too little sleep is bad for your concentration and memory. This of course also affect your work. Research has shown that a nap during working hours can be very useful. A short power nap makes people more productive and creative. It is important that not too long a power nap. Then you have to be just extra sleepy.
3. Blue light disturbing sleep
Your smartphone, tablet, e-reader and phone all give out blue light. This light interferes with the production of the sleep hormone melatonin and your biological clock. Especially before bed and in the bedroom, these devices should be avoided. It is important to sleep in a dark room. Even a little bit of light has effect on the body.
4. Alcohol is a suitable nightcap
Many people take a drink before bedtime. But this is not very sensible. It helps because you have to fall asleep faster and deeper, but it also disrupts your REM sleep, research shows. If you often use alcohol to fall asleep, it can even lead to insomnia, daytime fatigue and poor concentration.
5. The hours before midnight count double
One of the most persistent myths is that the number of hours you sleep would count double before midnight. It makes a big difference when you sleep, but clock hours which this occurs can be different for everyone. The nocturnal sleep roughly consists of five stages of sleep , where you go from lighter to deeper sleep, followed by a period of active REM sleep. The first three phases are dominated by deeper sleep. Precisely this stage of sleep is important to recover physically and mentally. The issue is not about where you sleep by the clock, the first four hours of sleep serve
6. A banana helps you sleep well
Eat a banana can help to sleep with a good night’s sleep, according to experts. Bananas contain tryptophan amino acid that allows for production of the chemical substance serotonin in the brains, which has a sedative and sleep-promoting effect. In addition, bananas contain potassium, magnesium and calcium. Minerals that provide a quiet and restorative sleep. According to Australian researchers drinking a banana smoothie has the best effect.