Statistics clearly show that up to 40% of people may suffer from difficulty falling asleep or insomnia. There is no denying it, but an adequate length of sleep has a positive impact on intellectual performance, hormonal economy and significantly affects our mood
Set your daily schedule and stick to it. Research says that people should go to bed between 9 and 10 p.m. In practice this varies and often 9 p.m. is the end of a work shift and sometimes the beginning . Our advice is to set regular bedtimes that suit your lifestyle and stick to them consistently, even if for the first week you can’t fall asleep or get up in the morning unconscious. Over time, your body will adjust and get used to your new routine. For starters, you can enjoy a nap during the day. Remember that it should not last longer than 30 minutes. Otherwise, you will not fall asleep again in the evening
A relieved digestive system is especially important for healthy sleep. Unfortunately, fatty and full of carbohydrates dinners will not have a positive effect on your body. A late and calorific meal will cause your body to work at increased capacity during the night
Carbohydrates will turn into fat and sugar will cause fermentation in the intestines, resulting in unpleasant bloating. Also pay attention to the drinks you drink throughout the day. A lot of caffeine stimulates your body, making it hard for you to fall asleep. A light dinner eaten at least 2 hours before bedtime and coffee drunk no later than 4 pm will help you sleep
Any recommendations to increase physical activity should be taken seriously by those who have sedentary jobs. What is meant by a light workout? It is low to moderate intensity physical activity performed for 30 minutes continuously. For people with sedentary jobs, workouts are recommended at least 5 times a week. Activity has a positive effect on the whole body, and physical fatigue causes sleep to become deeper and longer. This kind of fatigue, must not be confused with mental fatigue
It is assumed that people who work hard mentally have more trouble falling asleep than those who do physical work. Exercise should be done between 5 p.m. and 6 p.m. If this is not possible, your workout should be scheduled to take place no later than 3 hours before your scheduled bedtime. Physical activity includes swimming, walking at a brisk pace, jogging, or cycling
The quality of sleep is affected by small rituals that have a soothing effect on the body and mind. Try sitting in silence and meditating for 5-10 minutes before going to bed. This will allow you to deal with the problems of the past day and calm unpleasant thoughts. Remember to never take work to the bedroom. Don’t answer emails or work in bed. This is bad for sleep hygiene. If you need your phone, do not put it under the pillow, but on the nightstand next to the bed. Before going to bed, it is not recommended to check the news, watch series or the latest collections in online stores. The purpose of the blue light emitted by devices is to stimulate you, not put you to sleep
It is also a healthy ritual to ensure that you have optimal sleeping conditions. The temperature in the bedroom should not be higher than 21 degrees Celsius. In winter and autumn, the room should be ventilated. In spring and summer, on the other hand, learn to sleep with an open window. Change your bedding regularly to get rid of germs and dust mites
Where you sleep is very important for a healthy sleep. Try to take care of the appearance of your bedroom. The room should be exclusively for sleeping and should have a soothing effect on you. It is recommended that the walls are smooth and have a soft color. Avoid plaster and wallpaper. Every unevenness of them collects dust which will be inhaled by you at night. It is not advisable to have a lot of accessories in the bedroom. The bed should be placed in its central point. Remember also about a proper mattress, adjusted to the shape of your spine
