Good sleep is extremely valuable: it is good for your health, your mood and your energy level. Would you like to sleep asleep but often wake you up at night? Or do you just wake up too early every time? These tips can help you sleep better.
Sleep well or not
Sleeping out on Sunday morning sounds wonderful. The whole week early bed and sunday morning finally got the time to get your sleep a bit. But do you work to sleep? No, not really, sleep too late does not mean you get a previously built sleep shortage. You will suffer from it if you just go to bed at normal time. Make sure you do not have to get sleep by going to bed earlier in bed.
It is therefore best to keep a normal sleep rhythm , both weekends and weekends. Stay up to the same time every day and go to bed at the same time. This allows you to get used to your body by a tight rhythm and less tired. If weekends go to bed next to your bed at 6:00, you really do not really know that you have to go out early in the weekends. Try to limit the difference and not stay until 12:00. Rather be around 8 to 9 hours. An additional advantage, an extra long day off!
7 Tips to get better by sleeping
Of course, it’s not nice to wake up too early. These tips help you to sleep better so that you can sleep at night and not at your bed at 5:00.
1. Develop a fixed sleep pattern
Go in and out all day around the same time. Develop a sleeping pattern that feels good for you – and try to keep it up! Your body eventually adjusts itself to this sleep-watch rhythm . If you’re kicking this rhythm confused, for example, by going to sleep during the day, your body will be hit and you will see that you can not sleep at night.
2. Provide a quiet and dark room
The best base is a quiet and dark room so you can not be disturbed during sleep. Do you live in the city and “live on the street” regularly enter your bedroom? Then use earplugs ! In addition, provide well-cured curtains. The darker it’s in your room, the better. Especially in the summer this is important, because the sun is already shining at 5:30 in your room.
3. Stop peaking
An important presentation the next morning? Great chance that you sleep badly and wake up early. You are quiet in bed and your thoughts have all the time to keep you from sleeping. Really, stop joking. How difficult that is! Try to spend the hours asleep as relaxing as possible. So do not try to work in the evening, but go to the bath or read a good book. It can also help to talk to you when you may pee. “Only in the morning between 8:00 and 8:30, not for that ..”
4. Provide proper sleep temperature
It is important that your bedroom has the correct temperature. Not too hot, but not too cold. Your body temperature decreases when you go to sleep. If it’s too hot your body will cool down less quickly. Your body will adapt to deviations from the environment. If it is too cold, your body will correct this until it has assumed the right temperature. This makes you sleep lighter and wakes you up faster. The best sleepertemperature is cool and is somewhere around 16 degrees. With this temperature, your body has the least to correct.
5. Do not drink caffeine and alcohol
Because of alcohol you fall asleep faster, but you also sleep a lot worse. This allows you to wake up soon – sooner than you would like. Please take no more alcohol two hours before bedtime. The same goes for caffeine (which is also in soft drinks and some teas except coffee). Avoid this all evening and even at the end of the afternoon. Caffeine can affect up to 8 hours.
6. Keep equipment out of the bedroom
Your bedroom is for sleeping. Ban all equipment from your bedroom that can disturb your night’s rest. Do not wake up by entering messages or push notifications. In addition, many electronics emit waves (eg wifi) that can unnoticed your night’s sleep. Are you still in bed or do you check out Facebook soon before going to bed? Do not be fooled if you fall asleep worse. The blue light of smartphones and other scenes confuses the natural sleep-wake rhythm. Try an hour before sleeping, so do not use your mobile, tablet or laptop. Can not it really be different (or are you too self-evident)? Dim the screen light as much as possible or use an app to filter the blue light of screens .
7. Provide a good sleep system
This includes everything related to your bed. Provide a good mattress, duvet and bedding. To sleep well, you must be comfortable! When purchasing bed linen, pay attention to the material from which it is made. A natural product like cotton ventilates well as opposed to polyester (or microfiber) duvet covers and coverslips. This also applies to the quilt itself, comforters filled with natural materials like down, wool or cotton breathe better and are warm in a comfortable way. Duvets with a synthetic filler are less ventilated and are ‘brighter’ hot.
Finding the right mattress is not easy. There are many different types of mattresses and in addition, it differs from person to person. Certain factors include body weight, body structure, length, sleep , and maybe your budget.