People set themselves many goals to be happier: to eat healthier, to go to the gym and lose weight, to stress less, to stop smoking, to be more productive. But very few people realise that in order to do this they need quality sleep. The lack of sufficient or quality sleep affects the general performance of the body, the way you judge, react and manage the surrounding environment. Sleep is like a golden chain that ties health and our bodies together, so it's very important to sleep well.
Sleep isn't just "sleep" anymore, it's an escape and one of our most important daily allies. There are several sleep adjustment tips that have helped me, and my loved ones, for getting a much better sleep, and I would like to share the top pieces of advice here:
The pillow, the quilt and the rest of the bed. Generally,
people pay a lot of money depending on the visual shape of the bed, but
they do not necessarily think about how the bed itself shapes their
health. The bed frame and the stability that is offers your spine is of
the utmost importance. Adjustablebeds.co.uk/
Studies
also show that a medium firm pillow radically improves the quality of
sleep because it impacts the angle of the spine. The pillow must not be
rock solid, nor extremely soft. Once you use something right and with
high quality, you will immediately feel the difference on your overall
health. This video offers a great guide on how your position in bed
affects your body and overall health, so feel free to share it with
others too and help them improve their sleep and their life:
How many hours do you have to sleep daily to have a good rest? Studies have shown that adolescents and preadolescents (12 - 18 years old) need between 8.5-10 hours each day, while adults (above 18 years old) need between 7-9 hours each day.
Go to bed early and wake up early because in the second part of the evening, after 9 p.m., the human body naturally looks for bedtime. For example, it's healthier to sleep at 10 p.m. and wake up at 6 a.m., than to use 1 a.m.-9 a.m. for sleep. The optimal sleep time of the body is in the range 22 p.m.-4 a.m., so please keep this in mind because it will help you be much more productive.
The right food matters since some foods make it easier to sleep. There are well-known ones such as chamomile tea or hot milk, but also others such as bananas, almonds, potatoes. Don't go to bed with a full or empty stomach. Going to bed with a full stomach will not favour a good sleep.The reverse is also true because if your stomach wants food during sleep, it will not help your sleep.
Power napping - sleeping 10-30 minutes in the afternoon can positively influence the circadian rhythm of the whole body. Even if it might seem counterproductive, if you include a few minutes of sleep in the afternoon you actually become more productive afterwards. There are even companies that officially allow employees to sleep 20-30 minutes at noon. The reason is that after sleep, you become more efficient in the second part of the day, and the feeling of sleepiness dissipates.
Keep your bedroom dark. Sleep is deeper and more beneficial when you avoid strong light while sleeping at night, especially if you avoid looking directly at your phone, laptop or watching tv. If you pull the curtains over the windows during sleep this will further help you avoid external artificial lights.
Maintain a healthy lifestyle by adopting a healthy diet, learning to control your stress or practising simple relaxation techniques. When you go to bed it is not the time to start thinking about your problems, but it's the time to escape from them and relax.
Taking a warm bath before your sleep relaxes and predisposes you to sleep, especially after a hard day. You deserve it!
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